WOD…Sept 17th…Skill!

By September 16, 2015 wod No Comments

Skill/WU – Every 2 minutes, for 16 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) – Station 3 – Ring Rows x 10-12 reps (2 count ascent/2 count descent) – get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement- Station 4 – 45-60 sec of HSW – use partner to assist if needed – or static hold nose to wall
WOD
2 min on 2 min off – 6 total sets
Row – 300/250m
Push-ups x Max reps
Score = total PU

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