Tuesday 11/21/17 - Body Weight WOD

November 21, 2017

MAIN WOD

M-1: Front Squat

2-2-2, then accumulate 15 paused reps at -20%

Notes:
Build over the first three sets to a challenging but technically sound set, leaving 2 good reps in the tank.
Paused reps are performed at 20% less than today's heavy set of 2.
Slow eccentric, full three count pause right at parallel (not at the bottom,). 


M-2: AMRAP 12:

15 Toes-to-Bar

12 Box Jumps, 24"/20"

9 Handstand Pushups

36 Double Unders


L2: AMRAP 12:

15 Straight Leg Raises

12 Box Jumps 20"/18"

9 Modified Handstand Pushups

12 Double Unders


L1: AMRAP 12:

15 Tuck ups

12 Step ups

9 DB Push Press

36 Ski Jump Singles (https://www.youtube.com/watch?v=Izau2VeupaE)


Extra Credit: Row

5:00 @ 6 5 Sets:

600m @ 8-9

300m @ 5-6