Beach Muscles

  • October 14, 2015
  • By :
Jen - Receiving Power Snatch
Jen – Receiving Power Snatch

Warm-up
Row 500m
30 Shoulder taps
20 Bandy Good mornings
10 Side steps in each direction
10 Bandy Pull aparts

Skill
Spend 10 Miniutes on Handstand walking practice. If you cannot walk on your hands practice holding a handstand and pulling your feet away from the wall

Strength
EMOM16
Odd- Bench Press- 3 Reps
Even- Deadlift- 3 Reps

WOD 1
(12 Minute Cap)
3 Rounds
21 Chest to Bar Pull-ups
15 Front Squats (135,95)
9 Strict Handstand Push-ups

WOD 2
2000m Row @80%

2 Comments

  • goose

    10/15/2015 @ 1:15 pm

    EMOM
    215 on the bench
    365 on the deads
    WOD – 5:38rx – Is Mike Hyatt doing any of these WODS in Florida? – I want to see some times.

  • Sam Gifford

    10/15/2015 @ 12:27 pm

    Skill: Check
    EMOM: DL 365 – 385 (ended back down at 315), BP 255 – 275
    WOD: 10:38 Rx

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