WOD for Wednesday, Jan 24, 2018

Strength 24-01-2018

1) Rope Climb: 5 x 1-2. Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Rope Rows or Rope Climb from lying position.

2) Handstand Push-up: 5 x 4-6. Rest 90s.
– Adv: Strict or Deficit Strict
– Int: Box Pike Push-Up +/- Deficit
– Beg: DB Shoulder Press: 4 x 8

Conditioning 24-01-2018

4 Rounds for total time:
30 Double Unders
20 Walking Lunges (total reps)
10 Barbell Rows (60/42.5)
2 Wall Climbs
Rest 90s.

Rx+:
– Hang Power Snatch in Place of Barbell Rows 52,5/35kg
– 10/8 kHSPU per Round in place of Wall Climbs

18:00 Cap (including rest)

Extra Credit 24-01-2018

  • Bottoms-up KB Carry: 4 x 20m each. Rest 30s.
    *15 Banded Face-pull aparts after each set.

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