Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes
1. Wall balls 12kg 33,35,34
2. KB swings 24kg 30,31,31
3. DB box SO’s 12,12,12
4. HSPU’s 11,10,9
5. Hand bike 60 secs. 17,15,14
Yesterdays WOD
10 min TM run with nasal breathing
20.1 – 15:28
***Same score as 20.1
Did first round TnG power snatch then clean/push jerk remaining rounds. I for some reason had it in my head through the first round that this was only 10 minutes…so obviously I came out way to hot… would love to redo with a 1:30 min round clock running…help with passing.
Station 3 50lbs each side?
Station 1) 29 31, 36
Station 2) 26, 26, 31
Station 3) 7, 6, 5
Station 4) 11, 14, 15
Station 5) 14, 14, 15