WOD for 03 MAY 2016

0500 and 1130

So the glory for today is going to be keeping with our upside down theme.

Well…Crap.

Turtle.jpg

 

We have handstand walks! Oh yeah, it is going to be embarrassing but that is how we get better!

Warm Up:

5 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Handstand Hold Rest 10 secs

Burpee Rest 10 secs

Hollow Hold Rest 10 secs

 

Strength:

EMOMx15

Min 1: Strict Press x 5

Min 2: Push Press x 5

Min 3: Push Jerk x 5

Use heaviest weight possible for these.

 

METCON:

Complete as many rounds as possible in 10 mins of:

3 Back Squats, pick load

2 Legless Rope Climbs (I imagine Nick will know what to do with this one)

 

Skill:

Complete as many rounds as possible in 9 mins of:

Handstand Walk (Tracking total distance)

L Sit (Tracking total time)

 

—————Optional Strength—————–

This is the strength from Monday.

Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%

2 Power Clean + 2 Power Jerk @ 60%, 65%, 70%

Front Squat 5RM; 4 x 5 @ 90%

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s