WOD
Conditioning
Rx – AMRAP in 20 Minutes:
8 Front Rack Lunges (95/65 in place)
8 Burpees Over the Bar
8 Front Rack Lunges (95/65 in place)
8 Pullups
Part B – At 22 min mark: 100 Abmat Situps for Time
R+ “16.1” – AMRAP in 20 Minutes:
25-ft. Overhead Walking Lunge
8 Burpees Over Bar
25-ft. Overhead Walking Lunge
8 Chest to Bar Pullups
Part B – At 22 min mark: 100 Abmat Situps for Time
EXTRA
Strength
Snatch pull to explode + Snatch (1+1=1): Every 90 seconds – 50/3, 60/3, 70/3, 80/2, 85-90/2*4 sets
*See last weeks “Weightlifting Wed.”” for focus on pulls below…
http://bit.ly/2eJPXvy
Skill
4 supersets, all on bar:
A) 8 Hollow/Arch Kips
B) 4-6 Kipping or Butterfly Pullups w/ perfect Hollow/Arch
C) 5 sec. hollow hold + 5 sec. arch hold x 3 (30 sec. total)
*If you don’t have pullups, use B for some type of strict pulling strength