(EQUIP: Bar, Rings, Rower, Pull-Up Bar, PVC)
Tuesday, February 24, 2015
"Open Prep EXTREME"
(EQUIP: Bar, Rings, Rower, Pull-Up Bar, PVC)
WARM-UP:
*Active Stretch (+ PVC Stretches & OHS)
With Partner -
1 Round/ Person -
*P1: 400m Row
*P2: AMRAP: 3 Burpee Pull-Up + 3 OHS + 3 Ring Dip
——————-
Open WOD 11.4+
30 min. AMRAP -
*60 Bar-Facing Burpee
*30 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
*10 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)
*1000m Row
-no rest-
*30 Bar-Facing Burpee
*15 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
*5 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)
*500m Row
SCORE = Total Reps (1000m = 10 reps; 500m = 5 reps)
~5 min. REST/ Set-Up~
Open WOD 12.5+
20 min. AMRAP -
3-6-9-12-15, etc. x
*Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
*Bar Muscle-Up (mod: BA or Jumping from box)(sub: “Bodyblaster” (Burpee-Pull Up-K2E)
SCORE = Total Reps
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