Friday 5.8.20

by Spearfishyoga

GROUP PREP

2 min cardio

8 Mins. for Quality:

5 Inchworms

5 Air Squats (3 Second Pause at the bottom)

10 PVC Pass Throughs

200m Row

Then..

Barbell Warmup + 5 Power Snatch

STRENGTH

EMOM x 10

1 Power Snatch

*Use this time to find your workout weight.

WOD

10 Rounds For Time:

200 Meter Run

1 Power Snatch (Rx+155/105) (Rx 135/95) (Fitness 95/65)

3 Bar Muscle-ups (Rx Chest to Bar) (Fitness Pull-ups or a pull-up variation)

5 Strict Handstand Push-ups (Rx Kipping HSPU) (Fitness Push-ups or DB Overhead Press)

STIMULUS

• Target time around 15-20 minutes to complete

MOBILITY

Banded Tricep Stretch

Banded Hamstring Stretch

Butterfly Stretch

OPTIONAL POST WOD

Gymnastic Skill

For Time:

100 Double Unders, 20′ Handstand Walk (sub handstand hold)

80 Double Unders, 40′ Handstand Walk

60 Double Unders, 60′ Handstand Walk

40 Double Unders. 80′ Handstand Walk

20 Double Unders, 100′ Handstand Walk