WARM-UP:

3 rounds of 10 reps:

Russian Baby Makers (5 per round)

Overhead squats w/ PVC

Sit-Ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand-release Push-ups

 

SKILL:

2 sets:

30-50ft Handstand walk

**Scale to: A) Handstand shoulder taps x 20, B) Plank hold/ box edge handstand shoulder taps x 20, C) 3 Wall-Walks

STRENGTH:

4 x 8 Back Squat @ 65-70%

Rest 2 min

WOD:

3 Rounds for time:

30 Wallballs (20/14#)

60 Double Unders

20 Pull-ups

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LEANFIT:

15 minute AMRAP

20 Lunge steps

20 Burpees

20 Sumo Deadlift High Pull (75/55#)

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DE:

4 Rounds for time:

20 Calorie Row

20 Kettle Bell Swings (44/26#)

20 Air Squats

 

 

 

 

 

Media:
Wednesday WOD, February 21, 2018