Thursday 8/15/2013 WOD
Warm up
Ski/Row 400 meters
3 rounds of
“CINDY”
5 Strict pull ups/ 10 Ring rows
10 Push ups
15 Air Squats
Dynamic Stretches
Skill/Strength
Handstands Push ups
LV 1 Tutorial and Progression
LV 2 Perform 2 EMOM for 5 Mins
Great tips on perfecting HSPU’s
Training (Met-con)
Compare to score’s from May 9th 2013
“Black Jack Row”
Climb up or down the ladder for time.
2 HSPU’S
12 Box Jumps (24/20)
200 meter row
4 HSPU’S
14 Box Jumps
400 Meter row
6 HSPU’S
16 Box Jumps
600 Meter Row
8HSPU’S
18 Box jumps
800 Meter row
10 HSPU’S
20 Box Jumps
1000 Meter row
2013 08 14
24:07 RX Climbed up the ladder
21:00 RX Down the ladder
Technically not true RX as I did 16/30 of the HSPU as RX and 14/30 with 1 Ab Mat.
Kudos to Brett for knocking out 30/30 HSPU true RX.
21:02RX. Down the ladder.