Friday, February 15, 2019

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 (Glycolytic 2-5 min bursts) 
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 5 BB deads, 5 BB front squats, 5 BB jerks, 5 BB back squats, 10 hanging shrugs, 5 easy kips

SOD

16 Min to establish a challenging Bear Complex (deadlift, hang clean, front squat, S2OH, back squat, S2OH)

WOD

3 Rounds of: (18 min total)

4 min AMRAP with a 3 min rest in between
5 C2B Pull-ups (50+ COB) (Fitness: AKBS)
8 Deadlifts (225/155) (Fitness: KB or DB deadlifts (2DB/KB)

Begin next AMRAP where you left off.
One total WOD score.

Gymnastic WOD

Skill Focus: Handstand Push-up Practice

Spend 15 minutes working on hspu. No more than 5 reps at a time.

WOD

AMRAP 15

10 DB Burpee DL (50/35) (35/20)

12 Knees to chest

14 Box Step-up overs (24'“/20”)