Pre-Wod:
Dynamic Group Warm-Up
Workout of the day for Tuesday, July 21st, 2015:
A.
5 rounds of the following 4 stations, 45 seconds per station:
1: Strict HSPU (Handstand Push-Up)*
2: Hollow Rocks (12, 18, 24, 36, 48, or 60 Reps)
3: Strict C2B (Chest-2-Bar)*
4: Arch Rocks (12, 18, 24, 36, 48, or 60 Reps)
*RX+ (For athletes who can perform 6 or more consecutive reps of HSPU or C2B)
Hit one consecutive set, keep reps the same for all 5 sets. Each week try to increase this by 1 rep per round.
*RX :
AMRAP in 45 Seconds
*Scaled:
• HSPU: AMRAP Strict Seated Press @ 70% of your 1RM Press.
• C2B: Max Chin-Up Hold + 5 Second Eccentric.
B*.
For time:
500M Row
*Rest 3 min, then:
C.
50 Dubz
20 Push-Up
50 Dubz
20 Ring Dips
50 Dubz
20 Dumbbell Man Makers (Push-Up, row, Push-Up, row, squat-clean-thruster)
50 Dubz