Wednesday, 27 June 2018



Headstand or Handstand* Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips


For Quality

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



“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



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


  1. RhondaMomma says:

    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

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