The Perfect Combo

Willis
Willis

Warm-up
5 minutes of
30 on 30 off of dubs
Banded quad stretch – 2 minutes each side
Calf stretch

Gymnastics
4 rounds of
Odd minutes – max handstand walk
Even minutes – rest
Score = total distance

Warm up clean and jerk

WOD 1
With a partner 10 rounds each of
1 Clean and Jerk
5 Pull-ups – scale up to dead hang or c2b
10 Push-ups
15 Sit Ups
*Pick your weight

Rest 10 mins

WOD 2
With a partner, complete as many rounds as possible in 15 minutes of:
5 burpee jump and touch the pull up bar
15-foot rope climb, legless if possible
30 double-unders

 

3 Comments

  • Goose

    11/22/2014 @ 9:02 pm

    made it 100ft each time on the HSwalk
    18 mins for me and bish @ 225 with strict pullups
    7 rds each with 5 kb swings before the legless rope climb at 108 thrown in the mix

  • Andrea

    11/22/2014 @ 7:42 pm

    Wod 1: 22ish with McGuire.. Strict pull-ups. 225 for him, 175 for me.
    Wod 2: 13+5 burpees ( 15 min amrap).
    McGuire Rx, me half rope climbs legless all the a way and half legless to 10ft

  • Marc Piccuirro

    11/22/2014 @ 2:35 am

    Probably going to do this around noon tmrw. Anyone going to be there?

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