Monday 2.12.18

 Gabby L.

Gabby L.

Strength: Back Squat
Build up to 75% of your back squat, and then …
Every 2 minutes, for 12 minutes, complete:
Back Squat x 1 rep @ 80-85%

WOD:
5 min AMRAP:
Row 1000 Meters
Wall Ball Shots x Max Reps
Rx: 20/14 lbs to 10′ target
Sc:  500-750m;  WB 14/10 to 9’ target
Mx: 20/10 lbs to 9′ target

5 min rest.

5 min AMRAP:
Row 1000 Meters
Toes to Bar x Max Reps
Sc:  500-750m;  Knee raises

5 min rest.

5 min AMRAP:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps
Sc:  500-750m;  Assisted sHSPU; Hand Release push-ups
Mx: Push-Press x Max Reps (95/65 lbs)

Score:  3 scores.

Note:
Work to maximize movement efficiency with the gymnastics portion. Make every rep count and push to get as many reps as possible, knowing you have 5 minutes of rest. No rep yourself if you miss the target for the wall ball, if your toes-to-bar miss the bar or if you shorten your sHSPU. Be strict with yourself so you can prepare well for the Open.

Mandi Reading