WODs

12.27.18-Bring a Friend!

12/26/2018

12.27.18-Bring a Friend Thursday!

 

 

A.

 

Every 3 minutes, for 18 minutes (two sets of each):

 

Station 1 – 3 Minutes of Rope Climb Skill Practice

 

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

 

Station 2 – 3 Minutes of Handstand Walk Practice

 

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

 

Station 3 – 3 Minutes of Muscle-Up Skill Practice

 

(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

 

 

B. Conditioning

 

Two sets for max reps:

 

3 Minutes of Assault Bike (or Rowing)

 

2 Minutes of Dumbbell Push Press (55/35 lb DBs)

 

3 Minutes of Rowing (or Assault Bike)

 

2 Minutes of Ring Dips