WOD for Tuesday, Jan 22, 2019

Strength 22-01-2019

1a) HSPU: 5 x 6-8. Rest 45s.
– Option: Strict w. a vest, Strict, Strict with 1-3 pads, push-up variation

1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Options: Wear a vest, No vest, Rope rows from lying position to standing.

Conditioning 22-01-2019

AMRAP 17:
300 Meter Row / Stairs / Ski / Assault Bike x 18/13 cals
20 USA Swing @24/16kg
10 Toes to Bar

  • Rx+: 5/3 Bar Muscle-ups after T2B each round

Extra Credit 22-01-2019

3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.

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