Wednesday, 27 June 2018

 

Skill:

Headstand or Handstand* Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

*Beginner/Intermediate do headstands. Advanced/Elite do handstands.

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/55)

 

Run 200m 

 

30 Reps Box Jumps

30 Reps Kettlebell Swings

30 Reps Overhead Squats

 

Run 200m backwards

 

20 Reps Box Jumps

20 Reps Kettlebell Swings

20 Reps Overhead Squats

 

Run 200m

 

10 Reps Box Jumps

10 Reps Kettlebell Swings

10 Reps Overhead Squats

 

Run 200m backwards

 

For Time

Compare to Monday, 30 June 2014

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

Post Max Load, Time, and Experience to comments

Comments

  1. RhondaMomma says:

    29:00
    42# OHS

    12 lbs increase in OHS weight
    2:23 longer than last time
    The backwards run ..ugh!!
    I’m still sweating!

  2. sflynn says:

    23:19, box step ups, 250m row

  3. Christa says:

    27:50 something.
    48# OHS

  4. Kirby says:

    23:57 Rx

  5. Manny says:

    Partner WOD w/ Such:
    3 Rounds:

    20 Front Squats (185 lbs)
    40 GHDs
    60 Double Unders

    11:13 Rx

  6. Norka says:

    Did tripod headstand thanks T for your help
    Hit 30 min cap had 10 OHS and 200m backwards left

  7. CourtnieMcKone says:

    30:35 rx
    Tried to make it back in the door before 30 min cap but my backwards running skills just aren’t up to par

  8. Pinky says:

    25:36 Rx. Holy calves. And So. Much. Sweat.

  9. darrenandtara says:

    D. CWOD. Did it modified.

    Clean work with ape using odd random plates. 255# for a 15# Pr. Proof that sometimes it’s best to not think about the weight number. Just focus on form and pick up the bar.

  10. allylegg says:

    Had 10 ohs and run left at cap
    43# ohs
    ‘‘Twas toasty

Speak Your Mind