190404 - “Count Downup”

(Compare to 170227, 180227)

 

Warm up:

Cardio

Skills

Dry-Run

 

Skill:

Kipping Pull-up Practice

*If you do not have kipping Pull-ups, perform 5 Negatives

 

WOD:

Rx:

500M Row

40 Wallball Shots (20/14)

30 C2B Pull-ups

Rest 3 Minutes

400M Row

30 Wallball Shots (20/14)

20 C2B Pull-ups

Rest 2 Minutes 

300M Row

20 Wallball Shots (20/14)

10 C2B Pull-ups

*20 Minute Cut-off

Scaled:

500M Row

40 Wallball Shots (14/10)

30 Ring Rows

Rest 3 Minutes

400M Row

30 Wallball Shots (14/10)

20 Ring rows

Rest 2 Minutes 

300M Row

20 Wallball Shots (14/10)

10 Ring Rows

*20 Minute Cut-off

 

Mobility:

Tri/Lat LAX

Shoulder Stretches

Wall Glute

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March 13, 2020

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