8/28/15 Friday

Performance

A. Every 2 minutes, for 18 minutes:

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

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3 reps)

 

Minutes 2-4: Handstand Walk x 10 meters

(Or nose to wall Handstand hold + 20-30 shoulder taps if handstand hold is easy)

 

Minutes 4-6:

Alternating Pistols x 16-20 reps

(Or 1 legged squats holding onto rings or seated 1 legged box squats)

 

B. EMOM, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Unbroken Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

 

Scaled version would be:

Min 1 – Row 200/150m

Min 2 – 15 Russian KBS (24/16kg)

Min 3 – 6-10 Thrusters (75/53) or you could use KB’s if front rack is limiting factor

Min 4 – 8-10 Pullups/Ring Rows/Pulldowns

 

Competition

Wod will be posted at gym