WOD - 10/7/14

Tuesday

WARM UP:  "JunkYard Dog Warmup"

www.youtube.com/watch?v=2fsvvv3oJBg

Skill:  HandStand Push-Ups

Strength:  Snatch Balance + Overhead Squat (1:2)

-5 working sets (progressively building each set)

WOD:  AMRAP of

5 Power Snatch and 5 Bar Over Burpees 

1) 4 minutes of work, 1 minute of rest

2) 3 minutes of work, 1 minute of rest

3) 2 minutes of work, 1 minute of rest

4) 1 minute of work, 1 minute of rest

Rx (115/85)

Level 1 (95/65)

Level 2 (75/55)

Level 3 (scale as needed)

*score is total reps through combined 4 rounds

CASH OUT:

  • Tabata plank from elbow position 
  • Foam roller, stretch, mobilize 

Challenge of the Week:  Max strict pull-ups in 3 min.

*Post score to whiteboard