WOD for 02 MAY 2016

0500 and 1130 at Fredricks Gym

So duty calls for a lot of us. We have one of those PT tests on Tuesday. So I am sure several of us aren’t going to be going all out on this glory but have no fear! The workouts for Tuesday and Wednesday will make up for it.

Today we are starting one month of Handstand Push Up prep. So prepare yourself for being upside down…a lot.

Remember to be patient with us as we (coaches) are figuring out this program right along with you!

Warm Up:

Complete as many rounds as possible in 5 mins of:

12 Ball Slams

9 Medicine Ball Cleans

6 Wall Balls



Wrist mobility 1 min

Chest to Floor Stretch 1 min

Prone Dislocates x20

Prone Benind-the-Neck Press x20



Max Set of HSPUs



5 rounds for time of:

12 Dumbbell Deadlifts, 45/35 lbs

9 Dumbbell Hang Squat Cleans, 45/35 lbs

6 Dumbbell Push Jerks, 45/35 lbs


METCON 2 (Optional):

Complete as many rounds as possible in 12 mins of:

15 GHD Sit-ups

50 Double Unders

The only person going RX on this from the 1130 crew should be Nick. GHDs will wreck your soul if you haven’t kept at them. I am not doing this because of the PT Test.


Cool Down:

20 Scorpions

20 Iron Crosses

Pigeon Stretch, 2 mins

Frog Stretch, 1 min

2 thoughts on “WOD for 02 MAY 2016

  1. This was a ton of fun! Hurt to do but I learned something valuable today, that dumbbell Hang squat cleans are really really weird. Could be easier without those goofy dumb bells but eh whatever.

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