WODs

5.31.19

05/30/2019

5.31.19

A.

 

Every 2 minutes, for 12 minutes (2 sets of each):

 

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

 

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

 

Station 2 – Handstand Walk x 10 meters

 

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

 

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

 

 

B. Conditioning

 

Complete as many rounds and reps as possible in 18 minutes of:

 

6 Strict Handstand Push-Ups

 

9 Strict Pull-Ups

 

12 Alternating Pistols (Single-Leg Squats)

 

 

 

 

 

Optional Accessory Work:

 

A.

 

EMOM for 8 minutes (1 set):

 

Paloff Hold (L) x 45 seconds

 

Paloff Hold (R) x 45 seconds

 

Paloff Press (L) x 10-12 @ 2112

 

Paloff Press (R) x 10-12 @ 2112

 

Paloff Side Step (L) x 5

 

Paloff Side Step (R) x 5

 

Paloff Split Squats (L) x 10 (5 w/ each leg forward)

 

Paloff Split Squats (R) x 10 (5 w/ each leg forward)