WEDNESDAY 10.11.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

3 RNFT
10 Pass Thrus with Red Band
10 Pushup Plus
10 Pushups
10 Pull Aparts with Red Band
10 Beat Swings

PART 1

3 RNFT
Box Rocks – 1 Rep with 5 Sec Hold Partner Assisted. P1 does 5 sec then P2 does 5 sec
3 Goblet Half Get Ups
10 Hollow Rocks

PART 2

The goal today is PRACTICE. Continue to work on your pullup and handstand progressions whether it’s strict or kipping or negatives. Challenge yourself to perform a more difficult scale even if it takes you more time. Concern yourself less about how many rounds you achieve today.

FITNESS

20 Min AMRAP
2 Ring or Bar Muscleups / or C2B Pullups / or Regular Pullups / or 2 Negatives
4 Handstand Pushups head to floor or 1 AbMat / or 4 Pike Pushups on Box
8 Full Swings

 

SPORT

“REGIONAL NATE”

10 Rounds for time of:
4 Strict Ring Muscleups
7 Strict Handstand Pushups
12 Kettlebell Snatches 70/53

or

“NATE”

20 Min AMRAP
2 Ring Muscleups
4 Handstand Pushups
8 Swings 70/53

For MUs if you a new to them and can only string a few together, then scale the reps to just a single or skip every other round mixing in C2B OR perform 2 straight leg transitions with your false grip in

COACH LED COOLDOWN for Shoulders and Chest

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