15.4

A rerun on Nastics day of a short, heavy high skilled wod from the 2015 Open.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” 15. 4 ”

Complete as many reps as possible in 8 minutes of:
3 HSPU

3 Clean (84/57 kg)

6 HSPU

3 Clean

9 HSPU

3 Clean

12 HSPU

6 Clean

15 HSPU

6 Clean

18 HSPU

6 Clean

21 HSPU

9 Clean

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

2018-07-16T18:58:18+12:0016th July 2018|

Toast Rack

Dumbells. We love ’em. They’re good for you and we can only get better with regular use. Grip strength, joint stability and concentration improves immediately.

Strength

E 2 M 5 R

1 CG DL + 1 CG HP + 1 HSCLN + SCLN + PJ

WOD

” Toast Rack ”

21 DB Shoulder to OH (22.5/15)

10 m Racked Lunge

15 DB S2O

20 m Racked Lunge

9 DB S2O

30 m Racked Lunge

For time.

 

 

2018-07-11T15:40:51+12:0011th July 2018|