Strength/Skill Development
Complete 3 sets of A1/2:
A1. Sumo deadlift @ 2111; 6-8
A2. Ring push-up @ 20×0; AMRAP -1
Rest 2 minutes
WOD
Complete 2 rounds of:
AMRAP in 3 minutes:
4 pull-ups
8 thrusters (50-60% of a multi-rep max NTE 75/55lbs)
In 3 minutes complete 2 minutes of rowing at conversation pace
AMRAP in 3 minutes:
Inverse burpee x 4
Wall ball x 8
In 3 minutes complete a 400m run (optional: add 25-50lb sandbag)
Goal: More reps per AMRAP second time through.
Post best SDL, total ring push-ups and total score of both AMRAPs in Rnd 1/Rnd 2 & thruster load. (12 possible points per round)
Inverse burpee?
Andrew-
Thanks for your comment.
Start flat on your back with arms extended overhead and legs fully extended. From there drive arms to get up and finish with a straight jump. It’s simply a burpee done face up. Metabolic similar to a burpee but without the upper body pushing component.
Enjoy!
Thanks Shanna! That was deffinately a fun new move!
Name SDL# RingPUs Rd1 Rd2
Sojo 215 8 8 7+4
MenneM 215 16 6+8 4+6
John 215 20 5+11 6+8
Ward 215 14 6+6 6
Tom 155 15 5+5 5+2
Bryan 225 12 5 4+4
KK 243 8 6+4 6+9
Joel 232 12 7 6+4
Callahan 145 12 6 6+4
Jess T 175×5 10 7+4 7
Ginna 135 8 8+5 7
Nate 215 10 5+4 4+10