Tue 28th May 2019

STRENGTH
Static Holds
E90Secs x 8 Sets
Alternate Between
Rounds 1 – 3 – 5 – 7
20 – 30 Sec Max L-Sit Hold or Static HKR
Rounds 2 – 4 – 6 – 8
Rx/Int = 2 – 3 Wall Climbs With 5 Sec Pause
Beg = 30 Sec Static Ring Hold
WOD
“U Turn”
Rx
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 32/24
25 C2B Pull Ups
25 Push Press 40/30
25 WB 12/9
2 Legless Rope Climbs
25 WB 12/9
25 Push Press 40/30
25 C2B Pull Ups
25 KB Swings 32/24
25 Cal Assault Air Bike/50 Cal Shwinn
Int
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 24/20
25 Pull Ups
25 Push Press 35/25
25 WB 9/6
2 Rope Climbs
25 WB 9/6
25 Push Press 35/25
25 Pull Ups
25 KB Swings 24/20
25 Cal Assault Air Bike/50 Cal Shwinn
Beginners
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 16/12/8
25 Ring Rows
25 Push Press 20/15
25 WB 6/3
4 Rope Climb Progressions
25 WB 6/3
25 Push Press 20/15
25 Ring Rows
25 KB Swings 16/12/8
25 Cal Assault Air Bike/50 Cal Shwinn
Score = Total Time
Scale As Required