Call Us: (720)450.0155

WOD 20170905

4
Sep

WOD 20170905

Skills & Drills
E2MOM for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(Wall Walks x 5 if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(add weight if you are good at these)

Metcon
EMOM for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Sumo DL High Pull (115/75)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Push up hold on Rings (plank position on rings*regular plank if this is too challenging)

Leave a Reply