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
29:00
42# OHS
12 lbs increase in OHS weight
2:23 longer than last time
The backwards run ..ugh!!
I’m still sweating!
23:19, box step ups, 250m row
Also those HS holds! Did them free-standing and was a hard shoulder burner! But made it all 30sec without coming down each time. ❤️ handstands. 😉
Freestanding!! Nice work
Thanks!
27:50 something.
48# OHS
23:57 Rx
Partner WOD w/ Such:
3 Rounds:
20 Front Squats (185 lbs)
40 GHDs
60 Double Unders
11:13 Rx
Did tripod headstand thanks T for your help
Hit 30 min cap had 10 OHS and 200m backwards left
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
25:36 Rx. Holy calves. And So. Much. Sweat.
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.
Nice work D Money
Had 10 ohs and run left at cap
43# ohs
‘‘Twas toasty