WOD: 6-7-13

GS L1: 12 min AMRAP of:

Planche Practice (start in Push Ups position, drive shoulders forward) (6 reps as far forward as possible)
30 Second Hollow Hold
5 Deadhang Pull Ups

GS L2: 12 min AMRAP of:

Medicine Ball Planche Practice (Feet on MB, start in Push Ups position, drive shoulders forward) (6 reps as far forward as possible)
30 Second Hollow Rock
5 Deadhang Chest to Bar Pull Ups

WOD: 12 min AMRAP:

30 Pull Ups
50 Thrusters (45/45)
1000M Row

Rest 90 seconds

Burpee AMRAP after that

Burpees are you score

==

Reverse Jackie and then some…

The first of the 2013 Regional workouts is Jackie.  Short triplet that we have done a few times in the past, but today you get to experience it backwards.  Amongst other features, backwards Jackie has a 12 minute time limit, which is pretty cushy.  Another notable fact is that there is a built-in rest after the 1000M Row vacation.  The only minor detail worth glossing over would be the fact that reverse Jackie is not the workout at all.  The 80 reps and Row act as your “buy-in”.  Once the rest is over, your WOD actually begins.  An AMRAP of Burpees has been grafted right on the tail end of the workout and will guarantee that those smiles don’t fade until the clock reads 12:00.

Say cheese,

CG

==

 

 

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