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  • Writer's pictureCoach Rob

WOD for Monday 240401

THE PHANTOM MENACE


10:00 AMRAP

5 Bar Muscle Ups (scale to 15 pull-ups/pull-up variations)

25 Crossover Singles

50ft Kettlebell Walking Lunge (53/35)


-Rest 5:00-


10:00 AMRAP

60 Single Unders

15ft Handstand Walk

15 Kettlebell Swings (53/35)

15ft Handstand Walk


*Every 5ft = 1 Rep (lunge/Handstand Walk)


-OR-


AMRAP 10 Minutes @ 70% effort

5 Burpee Ring Muscle Ups

25 Crossover Singles

50ft Kettlebell Goblet Lunge (70/53)


-Rest 5 minutes-


AMRAP 10 Minutes @ 70% effort

60 Double Unders

15ft Handstand Walk

15 Kettlebell Swings (70/53)

15ft Handstand Walk


STRENGTH

15 min to practice one of the following:

Crossovers

Bar Muscle Ups

Handstand Walks

Ring Muscle Ups


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