Wednesday, July 13, 2016

“Small change, small wonders – these are the currency of my endurance and ultimately of my life.” — Barbara Kingsolver

071316 WOD

A. Every 2:00 for 18:00

Minutes 1-2; 7-8; 13-14: Muscle-ups with pause at receiving and pause at full extension x 2 – 5 reps; OR muscle-up progression off low rings; OR 5-10 strict pull-ups and strict dips

Minutes 3-4; 9-10; 15-16: Handstand walk x 10 meters; OR partner assisted walk; OR 0:45-0:60 second handstand hold

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of L-Sit or L-Sit Progression with Boxes

B. AMRAP 10:00

12 alternating reverse lunges with kettlebells (53/35)

9 toes-to-bar

6 handstand push-ups

>> On-Ramp

AMRAP 10:00

12 alternating reverse lunges

9 leg raises / sit-ups

6 DB L-seated presses

C. Optional cashout

4:00 Tabata

V-ups