Competition/Skill WOD Week 14

TWOW:

6x 200m Sprint, all out sprint, 200m walk recoveries

Skill WOW:

10 Minutes HS walk practice

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-30X Handstand walk step ups onto 45lb plates, against wall

-EMOM 5 Minutes 3 Bar Muscle ups and 5 pistols per leg

-5x Peg Board ascents

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODs

AMRAP 15 Minutes

10 Sandbag Over Shoulder 150/100lb

7 Ring Muscle Ups

25Ft DB Lunge, regional standard (switch OH arm every round) 70s/55s

AND…….

Crossfit 2018 Regionals Event 6:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

M 155 lb. | F 105 lb.

Time cap: 7 minutes