WOD 12/20/19
A2: 3 RFQ of:
150M Ski (4/2)
10 PVC Snatch Balance @X211
5 PVC BTN Snatch Grip Sots Press @2121
5 Scap Pull Up
5 Kipping Swings
150M Ski (4/2)
10 PVC Snatch Balance @X211
5 PVC BTN Snatch Grip Sots Press @2121
5 Scap Pull Up
5 Kipping Swings
.
B: Pull-ups (See below for details)
Level 1= Current level: 0 Pull Ups-
3 Sets of Max Hang From Bar; Rest 60 Seconds between sets + 5 Struggle Ups @7 Seconds Each; Rest as needed
3 Sets of Max Hang From Bar; Rest 60 Seconds between sets + 5 Struggle Ups @7 Seconds Each; Rest as needed
Level 2= Current level: 1 Strict Pull Ups-
4 Sets of: 10 Challenging Ring Rows/45 Seconds Hollow Hold
Level 3= Current level: 5 Strict Pull Ups-
5X5 Negaitives @5-10 Seconds Down
Level 4= Current level: 10 Strict/20 Kip Pull Ups-
5 Sets of 10 Negaitives @5-10 Seconds Down
Level 5= Current level: 40 UB Butterfly-
For Time 100 Butterfly Pull Ups
C: Overhead Squat (7 Minutes To A Challenging Double)
Quickly build to a challenging double @21X1; Rest as needed
.
D1: 3 Rounds of:
Run To Corner
3-5 OHS
Run To Corner
3-5 OHS
Build intensity each round with round 3 @ D2 Pace and weight; Rest 30-60 Seconds between rounds and 90 Seconds before D2
.
D2: Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
