Warm up:
Warmy+
Take 10 minutes and warm up on 3 reps of OHS (complete 5 sets) Start with bar weight and add weight if you’re hitting all 3 reps at the lower weight. In between sets work on one legged squats, 8/leg at a height of 4-6” (stacking 2 25# plates = 4”)
Xfit WOD
- For Time
- 6 minute Hang Hold (cumulative). If you don’t have a pull up bar complete plank hold but go down half way and hold that position to determine your 6 mins.
- Each time you drop from the bar, perform:
- 800 meter Run, or 500M row, or 50 cals on bike, or 2 minutes of DU’s or 4 minutes of single skips.
- 30 Push-Ups
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.
Pull up and weighted sit ups 5×5. Perform 5 strict pulls and 5 weighted sit-ups x 5 sets.
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