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WOD 20170328

27
Mar

WOD 20170328

Skills and Drills
E3MOM for 15 minutes (5 sets)

2-4 rope climbs

Metcon
For max reps:
3 Minutes of Airdyne Bike (or Rowing)
3 Minutes of Handstand Push-Ups
3 Minutes of Rowing/Airdyne
3 Minutes of Ring Dips
3 Minutes of Push-Ups


Base Camp

Skills & Drills
EMOM for 15 minutes (3 sets of each):
Minute 1 – Rope get ups x 3
Minute 2 – Hanging knee raises or knees to elbows or T2B x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 30-45 second
Minute 4 – L-Sit (or L-Sit progression) x 30-40 seconds
Minute 5 – Ring Dips x 8-10 reps @ 1111

Metcon
For max reps:
3 Minutes of Airdyne Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups or L-Seated DB Presses
3 Minutes of Rowing/airdyne
3 Minutes of Stationary Dips
3 Minutes of Push-Ups

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