Tuesday, 16 March WOD

Warm up: 2 Rounds: 

  • 10 Strict Knee Raises (Bar Hang)
  • 20 Alternating Shoulder Taps in Plank Hold 
  • Then (until time expires): 
  • 8 Scapular Pull Ups 
  • 10 Inverted Rows 
  • 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength/Skill:           

  • 1 round of the following: (max reps unbroken and/or what you can do in 1 minute)
    • 1 set at 100% of max Strict Handstand Push-ups 
    • 1 set at 100% of max Strict Chest-to-bar Pull-ups 
  • — Rest 1 min — 
    • 1 set at 80% of max Strict Handstand Push-ups, 
    • 1 set at 80% of max Strict Chest-to-bar Pull-ups 
  • — Rest 1 min — 
    • 1 set at 60% of max Strict Deficit Handstand Push-ups
    • 1 set at 60% of max Strict Chest-to-bar Pull-ups

Metcon:          OPEN WOD 21.1 for those that still need to do it. 

  • 6 Rounds for time:                         (20 Minute CAP)
    • 200 meter run                       (250 M Row)
    • 10 x burpees
    • 5 x Hand Stand Push Ups

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