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Tuesday 150303

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L-R: Emiliano, Mark P, Aaron, Ben B, and Culley grinding their way through some front squats in Monday's WOD. Don't worry, that will be the worst beating the legs take this week, that is, until we find out what 15.2 is.
SWU C - 3 rounds not for time (10 min cap)

L-handstand, 10 alt'g

Hollow/arch roll, 3 sec pause in each position, 2x each direction (8 total)
Wall balls, 8-10 reps, focus on perfect form: knees out, vertical torso

Fitness

A1. 8-12 ring push-ups, rest 1 min
A2. 10 DB bent-over row, neutral grip (DEMO), 2 sec hold at top, 3 sets, rest 1 min
+
10 min @85-90% effort:
12 cal row
12 KB swings, 24/16kg, 20/12kg (American)
12 walking lunge steps

Rest 3 min


10 min @85-90% effort:

10 shoulder-to-OH, 135/95, 115/75, 95/65
15 box jumps, 24/20" (any style)
30 double unders or 90 single unders

Notes:
- add wt if possible on push-ups; do from floor if lacking stability/strength
- watch demo vid of bent-over row
- high aerobic (sustainable) effort on 10 min pieces

Performance

A. EMOM x10: 1-5 muscle-ups
+
10 min @85-90% effort:
12 cal row
12 KB swings, 24/16kg (American)
12 walking lunge steps

Rest 3 min


10 min @85-90% effort:

10 shoulder-to-OH, 135/95
15 box jumps, 24/20" (any style)
30 double unders

Notes:
- high aerobic (sustainable) effort on 10 min pieces

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