WOD 12/02/18
A2: 6 Minute AMRAP of:
12/10 Calorie Ski (8/5)
12 USSR K.B. Swing (24/16Kg)
1 WallWalk
5 Each Alternating Wall Facing Handstand Hip Tap
3 Depth Drop (24/20″)
12/10 Calorie Ski (8/5)
12 USSR K.B. Swing (24/16Kg)
1 WallWalk
5 Each Alternating Wall Facing Handstand Hip Tap
3 Depth Drop (24/20″)
Minimum prerequisite for Depth Drop is a Back Squat of 100% BW= if you weight 100#’s, your back squat should be at least 100#’s. If you do not meet this requirement, please scale to a broad jump and practice landing mechanics.
B1: Power Clean (6 Minutes To A Tough Single)
Will not be a max, just a tough single. Use as a warm up for B3.
B2: 4 Rounds of:
2-3 Power Clean
2-3 Each D.B. SA PP
2-3 BJ step down
2-3 Power Clean
2-3 Each D.B. SA PP
2-3 BJ step down
B3: 15/12/9 RFT of
Power Clean (135/95)
Single Arm D.B. Push Press (50/35#)
Box Jump Step Down (24/20″)
Power Clean (135/95)
Single Arm D.B. Push Press (50/35#)
Box Jump Step Down (24/20″)
C: Handstand Walk (Accumulate 2 Minutes Under Tension)
D: Air Bike – 10 Minutes @80% Sustainable Pace
