February 14 2015

No Valentines’ Day WOD- thats just silly.

Saturday Feb 14th 

Connectivity: Courtesy The Outlaw Way

partner shoulder stretch then: 1 min rest bet sets
2×1:00 Arch Hold with PVC
2×1:00 Hollow Hold with PVC

then

3×6 Arch to Hollow Swing + One Kipping Pull-Up*
*As you finish the pull-up go immediately into another Arch to Hollow Swing without breaking rhythm. One Swing + Pull-up combo = 1, remember, we’re doing standard kips, not butterfly kips.

“Kelly”

5 rounds for time of:

400 m
30 box jumps 24/20
30 wb 9/6
30 min cap

Comp Class;

1. Take 12 min to set a arm t n g power snatch

2.
21 power snatch 21 burpees  21 pullups
15 power snatch 15 burpees  15 pullups
9 power snatch 9 burpees  9 pullups

3. 9 min cap

40 box jumps  24/20
50 s20 50/35
60 deadlifts 50/35
me wall balls until time cap

 

 

Best-ab-exercise

 


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