WOD 14.03.18

PERFORMANCE

 

STRENGTH

Complete 3 Rounds of:

30sec Hollow Rock Hold

15sec Rest

30sec Front Rack Hold (@50% 1 RM FS)

15sec Rest

30sec Nose to Wall Handstand Hold

15sec Rest

30sec Rest

15sec Rest

(11 sets of 30sec ON/15sec Off, sets 4 & 8 are complete Rest)

 

 

CONDITIONING

Teams of 2

AMRAP14

7 Deadlifts 225/155

14 Pushups

21 Double Unders

*Alternate full rounds

FITNESS

 

STRENGTH

Complete 3 Rounds of:

30sec Elbow Plank Hold

15sec Rest

30sec Double KB Front Rack Hold

15sec Rest

30sec Nose to Wall Handstand Hold

15sec Rest

30sec Rest

15sec Rest

(11 sets of 30sec ON/15sec Off, sets 4 & 8 are complete Rest)


 

CONDITIONING

AMRAP14

7 Suitcase Deadlifts (KB)

14/10 Calorie Row

21 Rope Jumps

 

If the clock catch you, continue as an AMRAP

DSC_3406.jpg