WOD

Jan 21, 2019

 

a) WARM UP:

2 Rounds

  • 2 Wall walks
  • 10 Ring Rows
  • 10 Beat Swings
  • 10 Situps
b) STRENGTH/SKILL:

Every Minute on the Minute for 10 Minutes:

  • ODD) Perf: 1 Around the world on the box (full) Rx: 6 kipping handstand pushups Rx+: 20ft handstand walk + 1 Ring Muscle Up
  • EVEN) Perf: 2-4 Knees to elbow (as high as you can get) Rx: 5 unbroken toes to bar Rx+: 5 Strict toes to bar
c) Specific Warm up

  • Bar facing burpees – 5 reps
  • Toes to Bar – 5 beat swings then, 5 toes to Bar
  • Power snatch – 5 with empty bar – 5 with working weight

WOD:

2 Rounds for Time

  • 30 Bar Facing Burpees
  • 30 Toes To Bar
  • 30 Power Snatch
  • 500m Row

** weights: Perf: 75/55, Rx+: 95/65, Rx+: 115/80

d) Extra:

4 Super sets

  • 20 snatch grip shrugs (empty bar)
  • 20 snatch grip shrugs palms facing up
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