Wednesday 10/21/15 - Build your core, then use it.

October 21, 2015

 

 

MAIN WOD
M:1 6 Rounds, Not For Time:
5 Strict Handstand Pushups
10-15 second L-Hold on Rings
15 Hollow Rocks

Deficit ← Strict HSPU → Strict + ABMAT → Push Ups
L-Hold on Rings → Boxes → Tuck Hold

M:2 15-12-9-6-3 For Time:
Overhead Squat, 95#/65#
Russian Kettlebell Swing 70#/55#
​Sit-Up

 

VIRTUOSITY
V:1 Warm Up
V:2 Learn

V:3 Review: Jerks (Split/Power), Cleans, Double Unders

V:4 8:00 AMRAP
3..6..9..12..15..
S2OH
Power Cleans
​Double Unders x2

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