Tuesday 17.3.15

  • A: HSPU VOL training
    10 min EMOM:
    3-5 strict HSPU (kip is you need to) – or Dive bombers
    filler: 30/24″” box jumps – 5?

What’s a dive bomber push-up?

B: Partner WOD -> P1 goes while P2 rests; then vice-versa…

8 min AMRAP:

  • 3 bar muscle-ups (6 pull-ups/8 ring rows)
  • 6 lateral bar burpees
  • 9 deadlifts @ 60/40kg; then (straight away):

6 min AMRAP:

  • 3 snatches (can be power) @ 60/40kg
  • 6 thrusters @ 60kg/40kg
  • 9 toes to bar; then (straight away):

4 min AMRAP:

  • 3 shoulder to OH with 60/40kg
  • 6 pistols
  • 9 sit-ups

Post training notes and smack talk to comments (no beyond the whiteboard today – as it’s VOL training and a partner WOD)