Tuesday Nastiness

Skill 8 Minute AMRAP

Wall Floats (Face away from wall) x 5
*Use finger tips clawed down to pull away from wall to float

Pike-ups x 10
*Sit up / forward as much as able

C-kip ½ pull pull-up x 5

*Focus on perfect hollow / arch position and moving through the core Strength a.1: Weighted Pull-ups (3x5) *Assist with bands or feet as needed

*Full stretch at bottom of pull-up

*Attempt slightly more weight than last week

*Work up to a heavy set of 5 ascending in weight throughout

- RX+ - Perform another 3 x 5 @90% of the weight just used on your heaviest set (you can try to get this done during class but for time sake you can also do it after class or build to a heavy set of 5 before class and use class time as a deload) a.2: Wall Facing Handstand Push-up Variation (3x5) *Work up to a heavy set of 5 ascending in difficulty throughout

*Use hardest variation able with good positions

*RX+ Perform another 3 x 5 @90% of the difficulty just used on

your heaviest set (Make it slightly easier (can do this after class as well) Metcon (5 Rounds for time) Every 2nd minute 10 total minutes (5 rounds)

2 strict rope climb (Or hardest strict horizontal rope climb variation able to perform)

4 renegade rows / arm

6 calorie row

8 ring pushups

**If you don’t finish in time for at least 30 seconds of rest then modify the movements to make it easier.

**Record your time for each round on a piece of paper.

**Perform a set at minute 0, 2, 4, 6, 8 Extra Work a: Dumbbell Waiter's Walk (3x20m) *dumbbell in both hands b: 5-5-5-5 Handstand Hold (x 3 sets) *Make easier or harder by increasing or decreasing time held c: Strict P-Bar Dip (3x12 tempo 20X0) #workoutoftheday