WOD – 7 June

Wednesday 7 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym-Nasty

Review pistols and pistol progressions as well as hool rocks followed by AMRAP10:

  •      2 pistols  + 10 hollow rocks
  •      4 pistols  + 10 hollow rocks
  •      6 pistols  + 10 hollow rocks → 8+10, etc.

Scale using assisted pistols or air squats and sit-ups as necessary

 

WOD (for time):

  •        50 wall balls (20/14)
  •        5 ring muscle-ups (scale = 8 bar muscle-ups / 15 CTB pull-ups / 25 pull-ups / 35 rows)
  •        100 double-unders (scale = 200 singles plus 10 burpees)
  •        5 ring muscle-ups (scale = 8 bar muscle-ups / 15 CTB pull-ups / 25 pull-ups / 35 rows)
  •        50 wall balls (20/14)

 

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