WOD 10/23/18
A2: 3 RFQ of:
30 Single Unders
30′ Waiter Walk (HBD)
5/3 Kipping HSPU @31X1
20 Seconds Handstand Hold
30 Single Unders
30′ Waiter Walk (HBD)
5/3 Kipping HSPU @31X1
20 Seconds Handstand Hold
A3: 2 Rounds of:
45 Seconds Max Banded Face Pull @31X2
5 Push Jerk (45/35/15#)
5 Each Single Arm Ring Row @2121
45 Seconds Max Banded Face Pull @31X2
5 Push Jerk (45/35/15#)
5 Each Single Arm Ring Row @2121
@50-80% Easy pace, adhering to tempos; Rest 60 Seconds
B: Push Jerk – Build to A Heavy Set of 5 Reps
**From The Rack
C1: 3 RFQ of:
1 Forward Roll
1 Kick Up To Handstand
1 Handstand Negative (5 Seconds down)
1 HSPU
20 Seconds Hold
1 Forward Roll
1 Kick Up To Handstand
1 Handstand Negative (5 Seconds down)
1 HSPU
20 Seconds Hold
@ Easy pace with controlled tempos; rest 45 Seconds
C2: Handstand Walk (8 X 50% of Best Max UB)
*D: 4 RFQ of:
8 Each Single Arm Tall Kneeling K.B. Bottoms Up Press @21X2 (HBD)
8-10 Each Windshield Wiper @202
12-15 Each Elevated Prone Single Arm D.B. Reverse Fly @21X2 (HBD)
30 Seconds Max Reps L-Hang Flutter Kicks
8 Each Single Arm Tall Kneeling K.B. Bottoms Up Press @21X2 (HBD)
8-10 Each Windshield Wiper @202
12-15 Each Elevated Prone Single Arm D.B. Reverse Fly @21X2 (HBD)
30 Seconds Max Reps L-Hang Flutter Kicks
@80% Sustainable Pace, adhering to tempos; Resting as needed
