Thursday, March 28, 2019

Kate.Bert2018

Warm Up:

Teams of 3 Relay

AMRAP 5:
15 Right Arm Overhead AbMat Lunge
5 Sit-ups
15’ Left Arm Overhead AbMat Lunge
AMRAP 5:
25’ Bear Crawl Down
5 Push-ups
25’ Reverse Bear Crawl Back
*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.

SKILL: 
For 15 min switching,
3-5 HSPU (Starting with Strict, moving towards Kip)
3-5 Low Ring MU Turn Overs
3-5 Beat Swings, High Rings or Bar

WOD:
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

 

Mindset: 
” It does not matter how slow you go, as long as you don’t stop. “