12/18 Day#44

Warm up 

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

OH walking lunges

TEST

Battery Acid

3 rounds for time:

25m prowler push w/70# m/140#

25m OH walking lunges w/45# m/75#

*7 minute time cap

GoFit

Warm up 

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Movement standards 

WOD

7x

20:20

-Prowler

-Lunges

-Prowler

-GHD sit ups