Wednesday, March 5, 2014
030514 WOD
A. 4:00 Tabata
Alternating kips
Jumping jacks
B. Push press
Build to a challenging set of five, then do three sets of five reps for four total sets; work on negative.
Subset with 4 x 5 strict pull-ups
C. “Running Nate”
12:00 AMRAP
2 muscle-ups (sub 2 strict pull-ups / 2 strict dips)
4 handstand push-ups
8 American kettlebell swings (70/53)
200-meter run
Score is rounds and reps
>> On-Ramp
8:00 AMRAP
4 ring rows / 4 parallette dips
4 modified HSPU off box / strict presses
8 Russian KB swings
200-meter run
Score is rounds and reps