Tuesday, 2 March WOD

Warm up: 2 Rounds: 

  • 8 PVC Pass Throughs 
  • 12 Scapular Push Ups 
  • Then (until time expires): 
  • 8 Band Pull Aparts 
  • 10 Inch Worms with Push Up 
  • 10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength/Skill: Part I  Weighted Strict Ring Dip 

  • 5 Reps Use the heaviest weight you can for each set. Rest as needed between sets.
    • Build to heavy set of 5.
  • Part II As many reps as possible in 7 mins of: 
    • 1 Dead Stop Strict Handstand Push-up 
    • 1 Dead Stop Ring Push-up 
    • 2 Dead Stop Strict Handstand Push-ups 
    • 2 Dead Stop Ring Push-ups 
    • 3 Dead Stop Strict Handstand Push-ups 
    • 3 Dead Stop Ring Push-ups … 
    • Continue adding 1 rep each round to each movement until time expires.
  • Pause 1 sec in the bottom for both movements. 

METCON: AMRAP 12:   

  • 10 x Hand Release Push Ups
  • 10 x Chest To Bar Pull Ups
  • 10 x Squat Jumps
  • 10 x Kettle Bell Swings

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