WOD

Posted on: 6th December 2016

Strength: Strict Press 1RM

Metcon: “Nicole”
20 min AMRAP:
400m Run
Max Effort Pull-Ups

*note total number of pull ups at the end.

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WOD

14th March 2017

Every 5 minutes, for 15 minutes (one set of each): Station 1 – Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down) Station 3 – Muscle-Up/Kipping Skill Practice (pick a progression to work on the aspect of your muscle-up that needs the most work) For max reps: 3 Minutes of Assault Bike (or Rowing) 3 Minutes of Strict Handstand Push-Ups 3 Minutes of Rowing (or Assault Bike) 3 Minutes of Ring Dips 3 Minutes of Push-Ups

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