WODs

11.13.19

11/12/2019

11.13.19

 

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 

 

For time:

 

50 Calories of Rowing

 

40 Toes to Bar

 

30 Strict Handstand Push-Ups

 

20 Dumbbell Thrusters (50/35 lbs)

 

10 Bar Muscle-Ups