Tuesday May 19th WOD

Warm up:  2 rounds

-250m row, 10 air squats, 20 second inverted hold, 15 KBS (light, Russian) and 10 ring dips

-Mobility for shoulders and ankles

Skill:  Handstand Push Up and Pistols

Separate drills for beginner, intermediate and advanced

Conditioning:  EMOM

-Every minute for 5 minutes perform:

                           -5 HSPU and 10 alternating Pistols

Conditioning: 21-15-9

-Calorie Row

-KBS 53/35# (American)


Nick ProhaskaComment