4.21.18. WOD
April 20, 2018
4.23.18. WOD
April 22, 2018

4.22.18. WOD

Indianapolis, Pittsboro, Avon

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Indianapolis, fitness, Hendricks County

1) Rope climbs: Accumulate volume. Full recovery between sets 1-2:00.
-Adv: 10/8 legless
-Int: 10/8 w/ legs
-Beginner: Technique + 3 half climbs, or pull to stand

2) Handstand push-ups: 4 x 6. Rest 60s.
-Adv/Int: Strict or deficit, Kipping, Abmat kipping
-Beginner: Seated DB shoulder press, neutral grip: 4 x 6. Rest 60s.

3a) Supinated grip BB rows: 3 x 10. Rest 30s.
3a) Trap 3 shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow hold: Reverse Tabata: 8 x 10s Work/20s Rest.


Single arm overhead KB carry x max distance in 5:00 (53/35)
-Favor your weaker arm.

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