Tuesday 3/12/18

2018 OPEN Announcements!

• Anyone that is NOT planning on doing 18.4 this Saturday please email by Wednesday evening of this week.
• And yes, we are still accepting judges :)

Warm-up

2 sets:
Supine Straight leg raise x 10/side
Supine Alternating Straight leg lowering x 10 total
Iron Cross x 10/side
Downward Dog x 5
+
Ring Rows x 10
Kick to handstand x 5 reps or HS hold x 15sec
Banded Standing Straight Arm pull-down x 10-15
HSPU Negatives x 2-3 reps or reglular push-ups x 10

Workout
A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps or HSPU’s x 10 reps or Handstand hold x 30sec
Interval 2 – L-Sit Hold x 30-45 seconds (accumulate the time if you cannot sustain the hold)
Interval 3 – Strict Supinated-Grip Pull-Ups x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps slooow

B. Take 10min to warm-up Deadlift
+
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Dips