0500 and 1130 for CrossFit
0630ish for BEAST LIFTING!
So if tradition holds true my wife is going to have a baby today. If tradition doesn’t then well I guess she won’t. Either way we are going to celebrate with a Team WOD! Woot Woot.
I will put the usual workout for the individuals as well just in case.
Here are the individual OPs:
Complete as many rounds as possible in 5 mins of:
10 Cossack Squats
10 Single Arm Kettlebell High Pulls
Single Arm Kettlebell Overhead Walking Lunge, 40 ft
3 rounds for time of:
15 Push Press, 95/75 lbs
Front Rack Walking Lunge, 95/75 lbs, 40 ft
15 Sumo Deadlift High-pulls, 95/75 lbs
Overhead Walking Lunge, 95/75 lbs, 40 ft
(Oh that’s NASTY!)
8 min time cap
Complete as many rounds as possible in 20 mins of:
Handstand Walk, 40 ft
10 Ring Dips
L Sit, 30 secs
***This is not for speed, but purposful practice. Practice handstand walking in mulitple directions (forward, backwards, side)
Find a partner of equalish skill level. (That is important on this one, you don’t want your partner to quit on you on round 2. Thanks Tom.)
(Partners alternate laps)
Farmer’s Carry 4 laps 70/53 each hand
Fireman’s Carry 4 laps
10 x KB Deadlifts (per partner) 70/53 each hand
Sled Push 2 laps (Heavy)
This one wrecked house back in March last time we did it. I expect we will collectively do aaaalot better. Don’t disappoint me!