Warm up:
3 min ski+400 m chill run+3 min bike+400 m chill run


A, B, and C can be done in any order. Prioritize the one that contains your weakness.

A) class WOD

10 min EMOM
First minute 15 Ghd sit-ups alternating with toes to bar. First set of toes to bar is 5. Second set is 10. Next set is 15. So the final set of ghd sit-ups is the same as the first; 15. Your final set in the final minute of TTB is 25. If you don't make it through 3 rounds of each then rest 4 minutes and start over until failure again. If you make it through 6 minutes but fail before the 10 minute mark rest 2 minutes and do 2 sets of 15 ghd and 15 ttb.

C) 6 rounds
4 unbroken power cleans 205/135
4 unbroken bar muscle ups

3 x 8 strict hspu(add a pause halfway up for about 3 seconds. On the way down to if capable. If strict hspu w pause is not doable then perform all 3 sets without the pause.)
3 x 8 single arm dumbbell row with 3 second eccentric.
Accumulate 5 minutes in a handstand. Wall is preferred so that each hold can be much longer than free standing.

Tuesday, August 8th, 2017 at 4:19 am / Competitive