Aug 15, 2017

Wednesday 2017.8.16

Warmup

100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 GHD hip extensions
8-10  Burpees

WOD

Accumulate 2 minutes in an L-sit.  
Use rings, parallets, plates, fingertips, choose you poison.  Try to hold your ankles above your hip crease.  If that’s too hard, keep only your knee caps higher than the hip crease.  If you lack the upper body strength to support yourself, try a hanging L-sit.

12 Minute AMRAP:
8 Box jumps (24/20”)
12 Push Press (55/45lb)
24 Double Unders
Land softly and come to full extension at the top of the box jumps.  Step down to save wear on your Achilles tendons.  Use a vertical dip and drive for the push press, with a full lock out each rep (arms behind ears).

Post AMRAP rounds and reps to Comments

5 comments:

Matthew DeSabio said...

5 + 16 (rx)

Faith Lee said...

5 rounds + 19 (single unders substitution)

Michelle Kasper said...

5 + 27 RX

Dwayne Beasley said...

4 + 33 rx. Not so efficient with the DUs

Dwayne Beasley said...

65lbs push press