Monday, 09 March 2015

Skill:

Practice 10 minutes on:

Handstand Progressions

and

Handstand Holds

Conditioning:

Option 1:

“Monday Madness”

10 Wall-Climbs

10 Strict Pull-ups

20 Burpees*

20 Box Overs (24/20″)*

30 meters of Gorilla Run

30 Slammers (12/8)

40 Double Under

2 rounds for time

*Combining of the Burpees and Box Overs is authorized

Compare to Monday, 10 March 2014

Option 2:

2015 CrossFit Games WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 Overhead Squats (95/65)

10 Chest-2-Bar Pull-ups

From 3:00-6:00

2 rounds of:

12 Overhead Squats (95/65)

12 Chest-2-Bar Pull-ups

From 6:00-9:00

2 rounds of:

14 Overhead Squats (95/65)

14 Chest-2-Bar Pull-ups

Etc., following the same pattern until you fail to complete both rounds

For Score

(each rep is one point)

Compare to Saturday, 08 March 2014

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

Post time, score, and experiences to comments