WOD for Wednesday, Dec 27, 2017

Strength 27-12-2017

1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets.
– Adv: 30-40 Reps Strict +/- Deficit
– Int: 20-30 Reps Kipping
– Beg: Handstand Hold x 10-20s or 20 Shoulder Taps
– Newbie: 5 x 5-6 Neutral Grip Seated DB Shoulder Press.

2) Wide Grip Pull-ups: Accumulate 25 Reps. Rest 60s.
Options:
– Add weight each set
– Bodyweight
– Partner Assisted

3a) 1-Arm KB Rows: 3 x 10 each. Rest 60s.
3b) Roll Back Tricep Extensions: 3 x 12-15. Rest 60s.

Extra Credit 27-12-2017

AMRAP 5:
10 BB Curls
20s of Wheels on the Bus
10 Serratus Crunches

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