WOD 09/10/19
A2: 2 RFQ of:
150M Ski (5/3)
10 Hollow Up
20 Seconds Hollow Flutter Kicks
10 Superman
20 Seconds Prone Flutter Kicks
5 Scap Pull Up
5 Kippin Swing
1 Pull Up
5 Seconds Negative
10 Seconds Active Hang
150M Ski (5/3)
10 Hollow Up
20 Seconds Hollow Flutter Kicks
10 Superman
20 Seconds Prone Flutter Kicks
5 Scap Pull Up
5 Kippin Swing
1 Pull Up
5 Seconds Negative
10 Seconds Active Hang
.
B1: 5 Minutes WU:
Pull Up
C2B Pull Up
BMU
Rope Climb
Pull Up
C2B Pull Up
BMU
Rope Climb
Warm Up a couple of each rep, try finding a rhythm; Rest 60 Seconds before B2
B2: For Time:
9 Pull Up
6 C2B Pull Up
3 BMU
1 Rope Climb (20/15′)
3 BMU
6 C2B Pull Up
9 Pull Up
9 Pull Up
6 C2B Pull Up
3 BMU
1 Rope Climb (20/15′)
3 BMU
6 C2B Pull Up
9 Pull Up
.
C: Power Clean + Front Squat + Thruster (12 Minutes To Max The Complex)
One rep each movement.
In 12 Minutes buid to a max for the complex; rest as needed
.
D: 4 RFQ of:
6-8 D.B. Thruster (HBD) @21X1; Rest 20-30 Seconds/
6 Each D.B. RFESS @2121; Rest 20-30 Seconds/
6 Each D.B. Plank Pull Though @2121; Rest 20-30 Seconds/
15 Ring Row @21X2; Rest 20-30 Seconds
6-8 D.B. Thruster (HBD) @21X1; Rest 20-30 Seconds/
6 Each D.B. RFESS @2121; Rest 20-30 Seconds/
6 Each D.B. Plank Pull Though @2121; Rest 20-30 Seconds/
15 Ring Row @21X2; Rest 20-30 Seconds
E: For Time:
6 Pull Up
4 C2B Pull Up
2 BMU
1 Rope Climb (20/15′)
2 BMU
4 C2B Pull Up
6 Pull Up
6 Pull Up
4 C2B Pull Up
2 BMU
1 Rope Climb (20/15′)
2 BMU
4 C2B Pull Up
6 Pull Up
