Tuesday’s WOD

Warm Up:

5 Minute Jump Rope

500M Row

Burgner warm up

 

Hope For Kenya/ 12 Minute AMRAP:

50 Air Squats

30 Push-ups

15 Pull-ups

 

Advance WOD

Strength

1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

For time:

30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees