9/17/15 Thursday

Performance

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Up; 3-8 reps

*or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111

Station 2 – Arch to Hollow Rolls; 20sec each hold

*alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor

Station 3 – BB Inverted Rows @ 2111; 10-12 reps

*maintain engaged glutes and abdominals throughout the movement

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

*Or 45-60 second Nose-to-Wall Handstand Hold

 

B. Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Sit-ups/Bar Dips x Max Reps (alternate movements b/w sets)

Rest 2 minutes between sets.

 

Competition

Wod will be posted at gym