TWOW:

8x 200m Sprint at RPE 8.  Rest 90 seconds

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-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)

-Tabata C2B (keep steady throughout)

-EMOM 5 Minutes- 3 Ring muscle ups with 3 extra dips after 3rd muscle up

-300 Doubles Unders as unbroken as possible.  Use weighted jump rope if available

Extra WODs:

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/63
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Share the Awesome

Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email