-Warm up-
10 Minutes:
9-6-3
Handstand Push-ups
Ring Dips
Push-ups
Handstand Push-ups
Ring Dips
Push-ups
5 Minutes:
50 Double Unders
20 PVC Pass Throughs
20 PVC Pass Throughs
-Weightlifting-.
Complete 5 sets of the following complex:
Clean + Hang Clean + Jerk
On a 3 minute clock.
Complete 5 sets of the following complex:
Clean + Hang Clean + Jerk
On a 3 minute clock.
-Conditioning-
3 Rounds of:
5 Power Snatch, 135/95
Run 400 meters
5 Power Snatch, 135/95
Complete 1 round every 5 minutes, on a continuously running clock.
-Gymnastics-
3 Rounds:
Wall walk into 0:30 Handstand Hold
Then
10 Shoulder taps
Handstand walk around the gym:
5 trips each direction
handstand walk around the box demo
-Cool Down-
Banded Shoulder Stretch
Post all results to SugarWOD.
 |
| DT Crew |
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