6/18/15 Thursday

Performance

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups/Ring Muscle-Ups x 3-5 reps

*If you do not have muscle ups you can pick a skill or strength progression that will get you there

 

B. Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

 

Competition

Wod will be posted at gym