WOD 02/04/18
A2: 400m Jog +
A3: 60M Sprint – 5 Rounds for time
Round 1 @80% Sustainable Pace; Rest 60 seconds
Round 2@85% Somewhat Hard Pace; Rest 75 Seconds
Round 3-5@90% Hard Pace; Rest 90 Seconds after each round
Round 2@85% Somewhat Hard Pace; Rest 75 Seconds
Round 3-5@90% Hard Pace; Rest 90 Seconds after each round
B1: 2 RFQ of:
15 Banded Face Pull
20 Banded Pull Apart
1 Kick Up To Handstand
20 Seconds Handstand Hold
15 Banded Face Pull
20 Banded Pull Apart
1 Kick Up To Handstand
20 Seconds Handstand Hold
B2: Handstand Push-ups – 50 Reps For Time
In as few sets as possible; Rest as little as possible as often as necessary.
– 10 Minute Cap
– 10 Minute Cap
C: close grip bench press – Find A Challenging Triple + 3/3@90%
**Ensure that you have a spotter. Grip is just at the edge of the knurling.
D: Metcon (8 Rounds for reps)
EMOM 8 of:
Minute 1- 1 Rope Climb (20/15′)/20 Double Unders
Minute 2- 1 WallWalk/20 Double Unders
Minute 1- 1 Rope Climb (20/15′)/20 Double Unders
Minute 2- 1 WallWalk/20 Double Unders
