1/23/18

The Warm-up routine

Warm-up:
3 rounds of:
2 x HS push-ups
4 x burpees

WOD:
For time: Pyramid format with V-ups sandwich
1st round: 1 pull-up, 2 push-ups, and then 3 air squats.
2nd round: 2 pull-ups, 4 push-ups, and 6 air squats.
3rd round: 3 pull-ups, 6 push-ups, and 9 air squats...
10th round: 10 pull-ups, 20 push-ups, and 30 air squats.
then come back down, so
11th round: 9 pull-ups, 18 push-ups, and 27 air squats
19th round: 1 pull-up, 2 push-ups, and 3 air squats.

Before 1st round, between each round, and after last round, complete 5 x V-ups

In total:
100 pull-ups
200 push-ups
300 air squats
100 V-ups

*If you come to complete failure in any round before 10th round, no worries.  Just count that as the top of your pyramid and then work your way down after completing that round.