8/19/15 Wednesday

Performance

Warm-Up

:20sec Battle Rope

5-6 strict pull-ups

5-6 strict bar dips

1-2 Wall Walks

10 GHD Sit-ups

2-3rnds or 10min

 

A. Every 2 minutes, for 18 minutes (3 rnds):

Minutes 0-2: Muscle-Ups x Max Reps in 45 seconds

Scaled options:

*3 Low Ring Muscle Up Progression (feet on floor) + Dip or dip hold after each rep

*If you do not have strict pull-ups or dips yet your coach will provide you with pull-up and Dip Options

 

Minutes 2-4: Handstand Walk x 10 meters

Scaled Options:

*10-20 Handstand shoulder taps

*30-60sec Nose to wall HS hold practicing shifting your weight from side to side

 

Minutes 4-6:

L-Sit Hold x 45 seconds accumulated time

 

B. Against a 3 minute running clock, complete:

400 Meter Run or Row

Wall Balls x Max reps in remaining time

Rest 3 minutes

X 3 sets

 

Competition

Wod will be posted at gym