Warm up: 400 m run; 2 x 10 lunges, 10 push ups, 10 sit ups, 5 ring rows
Skill Focus: Front Rack BB Lunge / DB Floor Press
Warm up to working weight
Front Rack BB Lunge 10, 10, 10, 10 (5R, 5L)
DB floor press x 6-8 for 4 sets
As a superset w/ 2-3 min rest btwn
WOD:
Level 3
5 strict hspu
7 supine ring pull ups (feet on box, legs straight w/ posture maintained, rings to chest)
9 evil wheels
Level 2
5 hspu
7 ring pull ups as low as you can go meeting above criteria
9 evil wheels
Level 1
5 mod hspu or strict db press
7 ring rows
9 mod evil wheels
AMRAP in 10 min
Post heaviest lunge weight used and # rds for score
Happy Happy Belated 38th Birthday to Pierce!
Manbreakers -- ouch!
Skill Focus: Front Rack BB Lunge / DB Floor Press
Warm up to working weight
Front Rack BB Lunge 10, 10, 10, 10 (5R, 5L)
DB floor press x 6-8 for 4 sets
As a superset w/ 2-3 min rest btwn
WOD:
Level 3
5 strict hspu
7 supine ring pull ups (feet on box, legs straight w/ posture maintained, rings to chest)
9 evil wheels
Level 2
5 hspu
7 ring pull ups as low as you can go meeting above criteria
9 evil wheels
Level 1
5 mod hspu or strict db press
7 ring rows
9 mod evil wheels
AMRAP in 10 min
Post heaviest lunge weight used and # rds for score
Happy Happy Belated 38th Birthday to Pierce!
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