11.12.2013

 In WOD

Warm Up

2 Rounds

  • 10 Arm Circles All Ways
  • 10 Wallslides
  • 10 T Push Ups

Strength/Skill

3 Sets

  • A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds
  • A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds
  • A3: Strict HSPU x 6-8 reps OR Perfect Push Ups x AMRAP-2 – Rest 45 seconds
  • A4: Ring Rows (As Parallel As Possible) x 8-10 reps @ 2011 – Rest 45 seconds

MetCon

Complete as many rounds and reps as possible in 12 minutes of:

  • 10 HSPU 
  • Run 250m

If still working on HSPU then perform HR Push Ups x 20 for Men and 10 for Women with PERFECT FORM.  

Kipping is allowed for HSPU.

 

 

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