WODs

8.23.19

08/22/2019

8.23.19

 

A.

 

Every 2 minutes, for 18 minutes (3 sets of each):

 

Station 1: Muscle-Ups x Max Reps in 45 seconds

 

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression 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 x 45-60 seconds (accumulated)

 

 

 

B. Conditioning

 

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

 

Minute 1 – Rowing (for calories)

 

Minute 2 – Strict Handstand Push-Ups

 

Minute 3 – Bar Muscle-Ups

 

Minute 4 – 30-Second Front Leaning Rest on Rings

 

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

 

 

 

Optional Accessory Work:

 

A.

 

Every 2 minutes, for 12 minutes (6 sets):

 

100-Foot Front-Racked Kettlebell Carry (32/24 kg)

 

10-12 GHD Sit-Ups