WOD 19.10.2017

PERFORMANCE

STRENGTH

For Quality:

3 Rope Climbs

3 min Accumulate Plank Hold (Extended Arms)

2 Legless Rope Climbs

2 min Accumulate Nose to Wall Handstand Hold

1 L-Sit Rope Climb

1 min Accumulate Handstand Hold

 

CONDITIONING

“Hanging Annie”

For time:

50-40-30-20-10

Double Unders

25-20-15-10-5

Knees to Elbows

FITNESS

STRENGTH

For Quality:

30 Standing Oblique KB Crunch (each side) 25/15

3 min Accumulate Plank Hold (Extended Arms)

20 Standing Oblique KB Crunch (each side) 25/15  

2 min Accumulate Elbow Plank Hold

10 Standing Oblique KB Crunch (each side) 25/15

1 min Accumulate Hollow Rock Hold

 

CONDITIONING

“Hanging Annie”SC

For time:

100-80-60-40-20

Rope Jumps

25-20-15-10-5

V-Ups

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