EQUIP: Bar (a: 115/75, i: 95/65, b: 65/45), HSPU Set-Up, Rowers outside
WARM-UP:
*Active Stretch
*400m Run/ Row
*30 x Handstand Shoulder Shrug
*20 x Squat (10 x Back Squat + 10 x Front Squat (w/ light barbell))
*10 x Dive Bomber
———————————-
-set a 56:00 running clock-
WOD (Inspired by CrossFit S3 (Eric White)):
A) 2 Rounds for Total Reps (36 min.) -
4 min. AMRAP -
400m Run
In Remaining Time: ME Hang Squat Clean (a: 115/75, i: 95/65, b: 65/45)
-2 min. REST-
4 min. AMRAP -
400m Run
In Remaining Time: ME Burpee
-2 min. REST-
4 min. AMRAP -
500m Row
In Remaining Time: ME Handstand Push-Up
-2 min. REST-
-after 2 rounds of Part A above (finishing with the last 2 min. rest), move immediately onto Part B below-
B) 20 Min. AMRAP -
10 x HSPU
15 x Hang Squat Clean (a: 115/75, i: 95/65, b: 65/45)
20 cal Row
25 x Burpee
20 cal Row
15 x Hang Squat Clean
10 x HSPU
15 x Hang Squat Clean
20 cal Row
25 x Burpee
20 cal Row
15 x Hang Squat Clean
10 x HSPU
….etc. continuing UP and DOWN the ladder until time is called
SCORE = a) Total Reps from Part A & b) Total Reps from Part B (two-part score)
No comments:
Post a Comment