EQUIP: Pull-Up Bar (band?), Bar (c: 135/95, p: 95/65, f: 65/45), HSPU Set-Up, KB (c: 70/53, p: 53/35, f: 35/26)
WARM-UP:
*Active Stretch
*400m Run
*5 ea. x Front Squat, Push Press, Thruster (work up to WOD weight)
*5 ea. x Pull-Up, C2B Pull-Up + 2 x Bar Muscle-Up
*1 min. Handstand Hold
——————
WOD:
EMOM for 5 min. -
3 x Burpee Bar Muscle-Up (c)
(p: Burpee-C2B Pull Up, f: Burpee-Pull Up)(OR sub: 3 Burpee + 3 Band-Assisted Bar M-Up)
-1 min. rest-
EMOM for 5 min. -
7 x Handstand Push-Up
-1 min. rest-
EMOM for 5 min. -
9 x Thruster (c: 135/95, p: 95/65, f: 65/45)
-1 min. rest-
EMOM for 5 min. -
12 x Split Squat (6 ea.) (c: 135/95, p: 95/65, f: 65/45)
-1 min. rest-
EMOM for 5 min. -
15 x KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)
-1 min. rest-
EMOM for 5 min. -
20 x Push-Up
-1 min. rest-
AMRAP for 5 min. -
Burpee
SCORE = a) Did you Rx it? AND b) Total Reps of Burpee
No comments:
Post a Comment