WOD - 120405

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Complete four rounds:

2 Cast Wall Walks

5 HSPU

2 Cast Wall Walks

10 Wheels

2 Cast Wall Walks

20 Swinging Dips

Finish with 2x10 Wrist Pushups

notes:

1) Note that for today’s GB WOD, perform 2 Cast Wall Walks in between each of the assigned FBEs.

2) If 2 Cast Wall Walks are too easy, you may increase the number of repetitions up to 4 or you may also substitute the most challenging STRAIGHT-ARM Press HS variation that you are capable of performing for 2 repetitions.

3) Rest 2-3 minutes between rounds

4) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement

WOD:4 rounds/rests as rx'd

2 Plank Walks(8 steps forward/back = 1)

5 Pike Pushups(1st step)

2 Plank Walks

10 clapping Pushups(4th step)

2 Plank Walks

20 Pushups(4th step)

2x10 Wrist Pushups(knees)

Notes:

-2nd round harder than the 4th. Overall very tough.

WOD - completed Thu, 12 April

Four Rounds:

2 Cast Wall Walks

5 HeSPU

2 Cast Wall Walks

10 Plyometric pushups

2 Cast Wall Walks

20 Swinging Dips on XR - arms extended (first set 20 reps, second 2x10, third/fourth, 4x5)

Finish with 2x10 Wrist Pushups (on a chair)

The swinging dips were much more difficult than I thought they would be - I could not bend my arms on the XR and my arms died after the second round and I had to break up the set, resting about 10 seconds after every 5 reps.