In Wod

Skill
Handstands

“Three Cheers”
AMRAP 18:
3 Kettlebell Swings (53/35)
3 Box Jump Overs (24/20)
200 m Run
6 Kettlebell Swings (53/35)
6 Box Jump Overs (24/20)
200 m Run
9 Kettlebell Swings (53/35)
9 Box Jump Overs (24/20)
200 m Run
Climbing by 3’s until cap.

COMPETITOR
1. Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

2. AMRAP 18:
3 Kettlebell Swings (70/53)
3 Box Jump Overs (30/24)
200 m Run
6 Kettlebell Swings (70/53)
6 Box Jump Overs (30/24)
200 m Run
9 Kettlebell Swings (70/53)
9 Box Jump Overs (30/24)
200 m Run
Climbing by 3’s until cap.

3. Midline
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups

WEIGHTLIFTING
Bench Press
Warm up 45%-55%-60% 5-5-3
65% 5
75% 5
85% 5+ to failure

Circuit
3 Rounds
10 Strict Press
5 Man Maker (Row+push up+row+pushUp+Squat Clean thruster)

3 Rounds
10-15 Barbell Jump Squat

Recent Posts
0