WOD for 092918

Against 12-mins…2 Rounds For Time:

100-cal. row (Switch every 25 Cal.) 

50 handstand push-ups 

L1: 100 cal, Deficit 4″/2″

L2: 100 cal, HSPU

L3: 80 cal (Switch every 20 Cal.), Pike Push-ups

L4: 60 cal (Switch every 15 Cal.), Push ups

Rest 3-mins

Against 12-mins… 5 Rounds For Time! 

50 double-unders (each)

20 synchronized overhead DB lunge

L1: 50 DUs, 70/50

L2: 50 DUs, 50/35

L3: Half DU attempts, 35/20

L4: Single Unders (1:2) , 20/15

Rest 3-mins

For Time: 21-15-9 (Follow the leader style) 

Pull-ups 

Deadlifts 

L1: CTB, 225/155

L2: Pull-ups, 185/135

L3: Assisted pull-ups. 155/105

L4: Ring rows, Heavy KB DL