WOD for Friday, Apr 20, 2018

Strength 20-04-2018

1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).
– Adv: 10/8 Legless
– Int: 10/8 w. legs
– Beginner: Technique + 3-4 Half Climbs

2) Handstand Push-ups: 4 x 5-6. Rest 60s.
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.
3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Extra Credit 20-04-2018

Overhead KB Carry x max distance in 5:00 (24/16kg)

  • Single arm. Favor your weaker arm.

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