01.21.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 10 T Push Ups
  • 60 Second Hang from Pull Up Bar

Strength/Skill

5 Sets

  • A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – Ie: wall walks, handstand hold, HSPU, negatives, free standing, walking…..
  • A2: Strict Toes to Bar x 5-7 reps – Challenge yourself to perform these at a tempo with no swinging or kipping – Rest 45 seconds
  • A3: Side Bridge x 30 secods per – Rest 45 seconds

MetCon

For Time

  • Run 800m
  • 30 Burpees
  • Row 1000m

Leave a Comment