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WOD

Today’s Skill = Handstand Hold & Handstand Walk Practice/Progressions
5 Rounds for time:
  • 15 Calorie Row
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
*30 Minute Time Cap*

WOD

20 Minute AMRAP of

  • 30 Ft. Handstand Walk
  • 20 Lunges
  • 6 Pull-ups (L2: Strict Band Pull-ups)
  • 3 Bar Muscle-ups (L2: 3 C2B + 3 Deficit Push-ups, L3: 3 Strict Band Pull-ups + 3 Push-ups)

WOD

Push Jerks

1-1-1-1-1-1 then 1+ at 60% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

21-15-9 of

  • Deadlift (Rx: 225#/185#, L2: 185#/155#, L3: 135#/95#)
  • 1 Handstand Walk from 1st to 3rd pillar between rounds (L2: Shoulder Taps {21-15-9}, L3: 60 Second Handstand Hold)

WOD

12 Minute AMRAP of

  • 20 Sit-ups
  • 20 Supermans
  • 15 Ft. HS Walk (L2: 30 Second Handstand Hold on Wall, L3: 30 FT. Pike Crawl)

Skill

Handstand walk

WOD

Team of two. 4 Rounds for time of:

RX:

  • 20 feet Handstand Walk: teammate A
  • 20 feet Handstand Walk: teammate B
  • 25 Wall Ball Shots (20# to 10′/14# to 9′): teammate A
  • 25 Wall Ball Shots (20# to 10′/14# to 9′): teammate B

L2:

  • 40 feet Partner-assisted Handstand Walk: teammate A
  • 40 feet Partner-assisted Handstand Walk: teammate B
  • 25 Wall Ball Shots (20# to 9′/12# to 9′): teammate A
  • 25 Wall Ball Shots (20# to 9′/12# to 9′): teammate B

L3:

  • 40 feet Partner-assisted wheelbarrow walk : teammate A
  • 40 feet Partner-assisted wheelbarrow walk: teammate B
  • 25 Wall Ball Shots (14# to 10′/10# to 9′): teammate A
  • 25 Wall Ball Shots (14# to 10′/10# to 9′): teammate B

Core:

50 GHD Sit-ups or 100 Abmat sit ups

Performance WOD

Clean and Jerks, 15, rest, 12, rest, 9 reps of:

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical.

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Skill WOD

  • L-sit 30sec with 30sec break x 4 sets (use box or parallettes)
  • Partner HS walk for 5min

WOD

1min in each station, 3 rounds.

  • Clam Sit-ups (limps extended, hands to toes at the top)
  • Rope Climb (4 points/reps for each climb), Rope Walk: 1 point
  • Hand clap Push-ups
  • Jumping Lunges
  • 1min break

Score: total # of reps

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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