Do-Si-Do

Pirjetta

Warm-up
In 90s complete
15/12 Calorie Row
in the remaining time-
Hollow Hold
Rest 30s
In 90s complete
15/12 Calorie Row
in the remaining time-
Handstand Hold or High plank hold
Rest 30s
In 90s complete
15/12 Calorie Row
in the remaining time-
Wall Sit Hold

Strength
Front Squat
5-5-5-5- Straight Sets

WOD
1200m Row
30 Handstand Push-ups
50 Kettlebell Swings (2,1.5)

Level 2- 20 Handstand Push-ups or 50 Regular Push-ups, (1.5,1)
Level-1 30 Push-ups, (1,0.75)
Adv – Strict HSPU

Extra Work
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

5 Comments

  • Ryan Gould

    07/11/2018 @ 2:20 am

    FS: 185×5 across

    WOD: 13:28 (dips sub for HSPUs)

  • Trevor

    07/11/2018 @ 12:08 am

    185

    11:52 Rx w/ run

  • Brian Campbell

    07/10/2018 @ 9:21 pm

    Extra Work: 6:34 Rx
    Strength: 280
    Wod: 9:05 Adv

  • Ben

    07/10/2018 @ 1:29 pm

    Front Squat: 275 Across
    WOD: 10:56 1/2 strict + 1/2 kipping
    Extra: 11:29 w/ 40#

  • Crowley

    07/10/2018 @ 12:42 pm

    front squat: 225 across
    wod: 9:18 rx

Comments are closed.

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