Thursday, January 4, 2018

Posted by on Jan 3, 2018 in WOD | Comments Off on Thursday, January 4, 2018

PreWOD – 500m Row

Three rounds of:

  • 2 Wall Walks
  • 10 Walking Lunge Steps
  • 10 Burpees

*Test Max Strict HSPU if necessary*

EMOM – Every minute on the minute for 12 minutes:

  • Odds – 15/10 Cal Row
  • Evens – 50% Max Strict Handstand Pushups
  • WOD

Four cycles of:

  • AMRAP 4:
  • 30/25 Cal Row/21/18 Cal AirBike
  • 15 Kettlebell Swings A. 70/55 – B. 55/35
  • Max Reps Burpee A. Chest-to-Bar Pullups B. Pull Ups

– rest 4 minutes –

Score is total number of burpee Chest-to-bar Pull-ups.