8/4/15 Tuesday

Performance

A1. Front Squat; 8-12 reps x 4 sets, rest 30 sec

A2. Strict Handstand Push-Ups; Max Reps x 4 sets, rest 3min

Scale options: Wall Climbs x 5 reps, Nose-to-Wall Handstand Hold x 60 seconds

 

B. Side lying 90 degree Powell raise; 10-12 reps x 3 sets, rest 30sec b/w arms

 

C. EMOM x 16min

Min 1 – :30sec max Double unders

Min 2 – :30sec max Heavy Russian KBS

Min 3 – :30sec left Side Plank

Min 4 – :30sec right side plank

+

When the clock hits 16min, perform:

Tabata anchored sit-ups

*8 rounds of 20sec on, 10sec off

 

Competition

Wod will be posted at gym