WODs

1.9.20

01/08/2020

1.9.20

 

A. Conditioning

 

For max reps:

 

60 seconds of Bar Muscle-Ups or Strict Pull-Ups

 

Rest 60 seconds

 

60 seconds of Strict Handstand Push-Ups

 

Rest 60 seconds

 

60 seconds of Rowing (for Calories)

 

Rest 60 seconds

 

60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

 

Rest 60 seconds

 

60 seconds of Ring or Stationary Dips

 

Rest 60 seconds

 

60 seconds of Front-Leaning Rest

 

Rest 4 minutes until the running clock reaches 15:00, and then…

 

 

 

B. 

 

Every minute, on the minute, for 24 minutes (4 sets) of:

 

Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60-70% of Reps Achieved in 60 seconds

 

Minute 2 – Strict Handstand Push-Ups x 60-70% of Reps Achieved in 60 seconds

 

Minute 3 – Rowing x 60-70% of Calories Achieved in 60 seconds

 

Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60-70% of Reps Achieved in 60 seconds

 

Minute 5 – Ring or Stationary Dips x 60-70% of Reps Achieved in 60 seconds

 

Minute 6 – 40 seconds of Front-Leaning Rest