Pineapple Upside Down Cake

  • February 5, 2019
  • By :
Brennan

Warm-up
5 Minutes of Jump Roping
Technique Work

Strength WOD
EMOM20
Odd- 2 Squat Snatches
Even- 20 Double Unders

Mins: 0,2,4- 75%
Mins: 6,8,10- 80%
Mins: 12,14- 85%
Mins: 16, 18- 90%

Know your numbers before the EMOM starts.

Skill WOD
In 10 Minutes
1065m Run then AMRAP
50 ft Handstand Walk
10 Alternating Pistols (Pistol Scaling Options HERE)

or

In 10 Minutes
1065m Run then AMRAP
3 Wallclimbs
10 Alternating Pistols

Extra Work
30/25 Calorie Bike
100’ SB Hug Carry (140/90)
25/20 Calorie Bike
200’ SB Hug Carry
20/15 Calorie Bike
300’ SB Hug Carry
15/10 Calorie Bike

4 Comments

  • Sean Flannery

    02/06/2019 @ 9:14 am

    Strength: 135-165#
    WOD: 3+3 w/wall climbs
    Extra: 10:57 w/135# D-ball

  • Ryan Gould

    02/06/2019 @ 3:04 am

    WOD1: 135-185 (squat cleans)
    WOD2: 4 (weirdo stuff)
    —100 ft farmers carries (2 pd KBs), at 50 foot mark do 10 air squats
    —3 strict press at 95#

  • Trevor

    02/06/2019 @ 1:06 am

    Snatch: 115-135
    WOD: 800m air runner, 5 strict hspu, 10 pistols
    3+3

  • Chad Kucera

    02/05/2019 @ 6:13 pm

    Snatch: 135-165, 185, 195, 205
    WOD: 2 rounds 50’ HSW w/10 stepups

Comments are closed.

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