Wednesday 20.5.20

Wodapalooza Nine Lives...ish

EMOM 8

6 pull ups

In remaining time in the minute max clean and jerk

Rest 2 minutes

EMOM 8

6 toes to bar

In remaining time in the minute max hang snatch

Score is total clean and jerk and hang snatch *if you do not have access to a pull-up station perform alternative movement in EMOM’s such as 6 box jumps and 6 abmat sit-ups

3 sets

A1. Back-against-wall seated leg lifts

15 reps over dumbbells

Rest 30 seconds

A2. Lying toes to dumbbell raises

15 reps

Rest 30 seconds

A3. Russian twists

10 reps per side

Rest 1 minute between sets

Pick an option from the list and spend 10 minutes working on skill progression:

1. Pistols

2. Double unders

3. Handstand push ups

4. Toes to bar

5. Pull ups

*for example spend 5 minutes practicing skill acquisition then perform

EMOM 5

4-6 controlled reps with good technique

Work with whichever movement and rep range works best for you, but dedicate some quality time to skill development

Optional cash out

For time

100 burpees to target

*work for 30 seconds, rest for 30 seconds

**sprint each effort!