WOD / WEDNESDAY, APRIL 17

Mobility

2:00 Straddle Pose

WOD

AMRAP in 10:00 of:

5 Strict Handstand Push-ups

7 Burpees

9 KB Swings, 70lbs/53lbs

+

10:00 to find your 2-rep max Jerk

+

AMRAP in 10:00 of:

5 Strict Handstand Push-ups

7 Burpees

9 KB Swings, 70lbs/53lbs

Beach Muscles

3 sets of:

10 Alternating DB Curls

25 Banded Tricep Pressdowns

1:00 GHD Sit-ups to parallel

Competitors

1. WOD

2. Gymnastics 1-2-3-4-5-6-7-8-9-10 reps of: Unbroken Strict Ring Dips

3. Core

3 sets:

1 L Rope Climb

25 sec L-Sit (parallettes)

5 Strict L Pull-ups

Rest 2:00

Endurance (10:00am)

3 sets of:

5:00 to Run 800m

3:00 to Run 400m

1:00 to Run 200m

Rest 2:00

*Rounds 1 and 3 with a weight vest

Rocco Di Jerlando