Tuesday 1/29/19

WARMUP

ROW

500M

EMOM for 3:00 (3 sets):
Set 1: 5 Box dips + 5 box step ups (24″/20″)
Set 2: 5 Kipping ring dips + 5 box jumps (24″/20″)
Set 3: 5 Strict ring dips + 5 box jumps (30″/24″)

*The time element is only to keep you on track.

 

 

WOD 20 min cap

5 Rounds for time:
10 Strict handstand push-ups
10 Box jumps (30″/24″)
10 Strict ring dips
100ft Double kettlebell overhead walk (24kg/16kg)

Notes:
This is actually more likely what we’ll see in the Open this year… strict movement. Perform these movements with integrity, as you’ll likely have to meet a strict range of motion standards. If these movements are difficult for you, break them up early in a rep scheme that allows you to be successful.

“CINDY”

AMRAP 10:00 of:
5 Pull-ups
10 Push-ups
15 Air squats
20/15cal Air bike

 

MOBILITY POST WOD

COUCH STRETCH SEQUENCE

On each side:
0:20 Upright
0:20 Elbow to Foot
0:20 Upright
0:20 Reach to Wall

 

BAND PEC AND SHOULDER STRETCH

1:00 Each side.

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