Warmup
Skills
EMOM 12
Min. 1 | 3 bar muscle-ups/ box /5 strict banded pull-ups
Min. 2 | :30 max distance handstand walk/ 30 sec handstand hold /plank hold
WOD
RX
5 rounds for time:
2 rope climbs10 GHD sit-ups/ abmat
20 box jumps (20/24 in)
– Step down from the box.
Level 2
5 rounds for time:
1 rope climb
10 GHD sit-ups to parallel/ abmat 20 box jumps (20/24 in)
– Step down from the box.
SCORE:
TOTAL TIME
Level 3
5 rounds for time:
3 pull-to-stands
10 hollow rocks
15 box step-ups (12 in)
– Step down from the box.
SCORE:
TOTAL TIME
ABOUT THE WORKOUT
INTENDED STIMULUS
12:00-18:00.
Each round in 3:30 or less.
Rope climbs in :30-1:00.
Sit-ups in :20-:45.
Box jumps in :45-1:30.
Komentarze