banner

TUESDAY 150428

Warm-up:

Row 500m

10 push ups

10 GHD Sit-ups

Bear crawl down

Inch works back

200m run
Skill:

Two sets of…

60 Seconds of Muscle-Ups
Rest 60 seconds

60 Seconds of Alternating Pistols with Kettlebell if possible
Rest 60 seconds

60 Seconds of Strict Handstand Push-Ups (or L-Seated KB Press)
Rest 60 seconds

60 Seconds of Strict Supinated-Grip Pull-Ups
Rest 60 seconds

60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

WoD:

Every minute, on the minute, for 9 minutes (3 sets each) for max reps…

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of row for Calories
Minute 3 – 30 seconds of Ring Dips

Extra work…

Three sets of:
Super mans x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds


Mobility:

Roll posterior

Mash stuff

Read more

Search

+
WordPress Image Lightbox Plugin