WOD: 1.11.18

IT’S YOU AGAINST YOU EVERY DAY.

MAKE SURE THE RIGHT YOU WINS.

 

The 7’s warmup

7@ 1/2 Hips On;y
7@ 1/2 Hips + Arms
7@ 1/2 Legs Only
7@ 1/2 Legs + Hips
7@ 1/2 Legs + Hips + Arms
7@ Full Legs Only
7@ Full Legs + Hips
Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

METCON:

Row 8-minutes:
Minute 1-2 @22spm
Minute 3-4 @24spm
Minute 5-6 @26spm
Minute 7-8 @28spm

 

Gymnastics:

FITNESS:

5 PIUSH-UPS then PLANK hold 15 seconds

Do 5 PUSH-UPS, then hold for 15 seconds, then do 5 PUSH-UPS, then 15 second hold. Keep doing this until you can’t do any more PUSH-UPS or PLANKS.

PERFORMANCE:

3 HSPU then HS hold 15 seconds

Do 3 handstand push ups, then hold for 15 seconds, then do 3 handstand push ups, then 15 second hold. Keep doing this until you can’t do any more handstand push ups or handstand hold

ACCESSORY

Good Mornings (3 sets of 8 reps at same weight  )

This is the first time we put good mornings into our program. If you have never done them before start extremely light with the 3×8.

Barbell Row (max reps @Bodyweight)