Wednesday 1-8-20

WEDNESDAY 1/8/20

Warm up

2 rounds

200 m run

10 Inchworm push ups

10 Air squats

5. Bar taps + 5 K2E

Primer

2 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Strength

Take 4-6 Warmup Sets to Build to Working Weight

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

Strict Gymnastics

12-9-6:

Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:

Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

WOD 18 min time Cap

2 Rounds:

800 m run

1,000 Meter Row

50 Wallballs (20/14)

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