4/30/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 3-6 unbroken reps
L-Sit x 30-45 seconds

B.
Four sets of:
Snatch Push Press x 4-5 reps
Rest 2 minutes
Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up)
Rest 2 minutes

C.
Two sets of:
Handstand Push-Ups x Max Reps @ 1010
(must stay in tempo, no pause at top or bottom)
Rest 3 minutes

D.
Complete as many rounds and reps as possible in 10 minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders

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