WODs

6.27.19-Bring a Friend Thursday!

06/26/2019

6.27.19-Bring a Friend Thursday!

 

A.

 

Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:

 

Station 1 – Rope Climb Technique Work – no more than 4 ascents

 

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)

 

Station 2 – Freestanding Handstand Hold Work

 

(use partner assists to learn balance points and accumulate time upside down)

 

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

 

B. Conditioning

 

For time:

 

1000 Meter Row

 

30 Strict Handstand Push-Ups

 

50 Pull-Ups

 

 

 

Friends:

 

1000m Row

 

30 DB Seated Press

 

40 Ring Rows