7/22/15 Wednesday

Performance

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Alternating Pistols x 16 reps (or pistol progressions x 6-8 reps each leg)

Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)

Station 3 – L-Pull-Ups x 6-8 reps (or L-sit progressions and strict supinated-grip pull-ups)

 

B. Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

 

Competition

Wod will be posted at gym