Sunday, December 8, 2013

Competitors WOD

WOD

5:00 - Warm up, Mobility, Weaknesses
5:30 - Start WOD

Rowing
10 Rounds
Row 200/180 meters on the minute

5 RNFT
10 Triple Under Attempts
Handstand Hold, accumulate 30 seconds in open space

Strength
For time:
30 Back Squats, 225/135



Partner WOD
For Time:
100 Double-unders, 50 each
50 Handstand push-ups (one holds handstand while the other does handstands)
50 Toes-to-bar (one hangs from the bar while the other does T2B)
50 Shoulder to overhead (160/100) (one holds bar in front rack while the other does S2O)
Then, both partners lunge 90’ with the bar in a front rack position

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