Mar 5, 2019

a) WARM UP:

8 Minutes:

  • 10 Pushpress
  • 10 double unders
  • 10 banded tricep extensions
  • 20 Second handstand hold

 

b) STRENGTH:

  • 6×4 Weighted Pullups, superset with:
  • max strict handstand pushups (build on deficit)
    *No kipping. Scale is barbell Z Press

 

c) WOD:

SPECIFIC WARMUP:

  • 5 beat swings, 5 pullups, 5 chest to bars
  • 5 knees to elbows, 5 toes to bar
  • 1 rope climb

WOD:

10 Rounds for time:

  • 5 Chest to bars
  • 3 toes to bar
  • 1 Rope Climb

(*Scale as per your coach)

Posted in WOD