Part A Switch Every 5 Minutes for 30 Minutes Rope Climbs Handstand Walk or Drills GOAT of Your Choice (No Barbells) Part B In Teams of 2 Complete 4 Rounds for time: 30 Calorie Row 30 Push-up Renegade Row (push-up between each row) (50/35) 30 Box Jumps
Part A In 14 Minutes complete 4 sets of Pec Carry W/KB Barbell Strict Press for a Heavy Double Goal is to not follow a script but to instead move and feel for yourself. Pec carry until you feel your low abs are active and your pec is pumped and completely active. Basically, go until you have full awareness of both. Once this is established, rest as needed and perform the heavy strict double. In the strict press, try to feel the same muscles as the carry. Rest as needed between sets, but move whe...
Part A 3 sets of Sandbag Wall Squat Hold (20sec goal) Rest 60 seconds Yates Row x 8-10 (light, just lats) Rest 60 seconds Part B Open WOD 18.3 2 rounds for time: 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches (50/35) 100 Double Unders 12 Bar Muscle Ups Time Cap 14 minutes
Part A 3 sets Max Strict Pull-ups Rest 1 Minute Max Strict Handstand Push-up Rest 2 Min Part B 5 Rounds for Time: 30 Russian Kettlebell Swings (70/55) 20 Box Jumps (24/20) 10 Toes to Bar Time cap: 15 Min (Good Luck)