Protected: WOD/Blog

Skills: Handstand Push Ups, Muscle up Progressions

WOD: In 3 minutes

  1. Run/Row 400 metres then maximum HSPU (2 min rest)
  2. Run/Row 400 metres then maximum Burpee Box Jumps (2 min rest)
  3. Run/Row 400 metres then maximum Kb Swings (2 min rest)
  4. Run/Row 400 metres then maximum Muscle Ups/Ring Dips
  5. image

Strength: Back Squat 3 x 10 Front Squat 2 x 8

WOD: Regional Individual Event 4 2012

50 Back Squats (60/40)

40 Pull Ups

30 Shoulder to Overhead (60/40)

50 Front Squats (40/30)

40 Pull Ups

30 Shoulder to Overhead (40/30)

50 Overhead Squats (30/20)

40 Pull Ups

30 Shoulder to Overhead (30/20)

35 min time cap

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