WOD 11/01/18
A2: 6 Minute AMRAP of:
15 Banded Row
12 D.B. Press (HBD)
9 Calorie Ski (8/5)
6 Strict Chin Up
3 WallWalk
15 Banded Row
12 D.B. Press (HBD)
9 Calorie Ski (8/5)
6 Strict Chin Up
3 WallWalk
B: Behind The Neck Jerk (12 Minutes To A Heavy Set of 5 Reps)
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
C2: Handstand Walk (4 X 75% of Best Max UB)
D: 4 Rounds of:
8-10 Each D.B. Single Arm Bench Press @31X1
1 Rope Climb (15/12′)
25′ Single Arm Bottoms Up K.B. Waiter Walk Left (HAP)
25′ Single Arm Bottoms Up K.B. Waiter Walk Right
8-10 Each D.B. Single Arm Bench Press @31X1
1 Rope Climb (15/12′)
25′ Single Arm Bottoms Up K.B. Waiter Walk Left (HAP)
25′ Single Arm Bottoms Up K.B. Waiter Walk Right
3-4 Minutes WU + @ 80% Sustainable Pace; Rest as needed
