6/18/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

B.
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Muscle-Ups x 4-6 reps
Strict Handstand Push-Ups x 10-12 reps
L-Sit x 45-60 seconds

B.
Six sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

C.
Three sets of:
Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean
(rest 10 seconds between singles)
Rest as needed

D.
Three rounds for time of:
40 Calories of Rowing
20 Burpees Over the Erg
20 Toes to Bar

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