2/11/15 Wednesday

Performance

A. Every 2 minutes, for 18 minutes: (you will have the 2min to complete the prescribed work load)

Minutes 0-2: Muscle-Ups x Max Reps in 45 seconds

*MU Sub: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3 reps

 

Minutes 2-4: Handstand Walk x 10 meters

*HS Walk SUB: 5 Wall Walks, 20 Shoulder taps

 

Minutes 4-6: L-Sit Hold x 45sec accumulated time

*L-Sit Sub: boxes, dip bar, parallettes

 

Min 6-8: Muscle-Ups x Max Reps in 45 seconds

Min 8-10: Handstand Walk x 10 meters

Min 10-12: L-Sit Hold x 45sec accumulated time

Min 12-14: Muscle-Ups x Max Reps in 45 seconds

Min 14-16: Handstand Walk x 10 meters

Min 16-18: L-Sit Hold x 45sec accumulated time

 

B. Every 5 minutes, for 25 minutes (5 sets), AMRAP in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters

Max Reps of Bar Muscle-Ups/CtB Pull-Ups/Pull-Ups – in remaining time

 

Competition

Wod will be posted at gym