6.13.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 5 Deck Squats
  • 10 Dislocates
  • 10 T Push Ups

Strength/Skill

A. 4 Sets

  • A1: Push Press x 5-7 reps – Rest 45 seconds
  • A2: Hollow Rocks x 20-30 seconds – Rest 45 seconds

B. 4 Sets

  • B1: Weighted Pull Up x 4-6 reps @ 21X1 OR 2-3 reps @ 40A1 – Rest 45 seconds
  • B2: Arch Hold (Superman) x 20-30 seconds – Rest 45 seconds

MetCon

Complete as many rounds and reps as possible in 5 minutes of:

  • 10 Pull Ups
  • 10 Wallball (20/12)

Rest exactly 3 minutes, then

Complete as many rounds and reps as possible in 5 minutes of:

  • 10 Deck Squats 
  • 20 Mountain Climbers (each step is 1 rep)

 

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