4/28/15 Tuesday

Performance

A. Two sets of:

60sec of Muscle-Ups

-Rest 60 seconds

60sec of Alternating Pistols

-Rest 60 seconds

60sec of Strict Handstand Push-Ups (or L-Seated DB Press)

-Rest 60 seconds

60sec of Strict Supinated Pull-Ups

-Rest 60 seconds

60sec of L-Sit Hold (try to accumulate 30-40 seconds within the minute)

-Rest 60 seconds

*Coaches will help with progressions and substitutes on pistols and muscle-ups

 

B. EMOM, for 12 minutes (3 sets each) for max reps:

Minute 1 – 30sec of Toes to Bar

Minute 2 – 30sec Row for Calories

Minute 3 – 30sec of side plank leg raises (left side)

Minute 4 – 30sec of side plank leg raises (right side)

 

C1. Reverse Snow Angels; 20 reps x 3 sets, rest 30sec

C2. Hollow Hold; 60 seconds x 3 sets, rest 30sec

 

Competition

wod will be posted at gym