Warm-Up
One set of:
Assault Bike x 3 minutes at a 70-80% effort
Followed by…
One set of:
Supinated Hang on Pull-up Bar x 60 seconds
Cross-Bench Pull-Over x 10 reps
Side Plank x 30 seconds per side
Inchworm x 3 reps
Chest to Wall Handstand Hold x 20-30 seconds
Pike Handstand Push-Up x 10 reps
A.
Four sets of:
Strict Press x 8-10 reps
(go as heavy as you can; if you get 10 reps go up in weight)
Rest 60 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
A. 85-95-100×8-100×4
B. did solo resting `1:1 scaled to 35#s
5 rds
Bench
10×135 10×155 10×185
10×206 10×225 6×245
Incline dbs
4x 10 70s
Z press
10x 95 10x 95 8x 105 8x 105
B. 1.1 35s
1:37
1:38
1:45
2:00
2:00
So, going to say that this has been my favorite WOD so far. Thanks for this!
Part A: fitness
Part B: 5 rounds solo, 1:1 rest, 50#
1:50, 1:40, 1:51, 1:42, 1:42
A. Strict Press
55#x10, 60×10, 65×7, 65×5
B. AMRAP 16 min – Solo – 5 rounds
3 DB Beast Makers @ 30# DBs
6 Strict Pull Ups
9 Burpees
1:1 work:rest (if my math is correct)
1:59 / 1:38 / 1:41 / 1:39 / 1:37
A. 95 x10, 115×10, 130×8, 130×6
B. 7 rounds with 35lbs