Skill:
Practice for 10:00
-Back roll to candlestick to tuck up handstand
-Back roll to candlestick to straddle up handstand
-Back roll to candlestick to pike up handstand
For Quality
Conditioning:
Complete as many rounds as possible in 6:00 of:
2 Muscle-ups
4 Wall-Ball Push-ups
8 Half Tacos
…Rest 10:00
Complete as many rounds as possible in 4:00 of:
4 Cleans (155/103)
8 Grasshoppers*
For Score (separate and total)
*Both sides, right and left, equals 1
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post time and experiences to comments
I see you got the workout posted before 10pm tonight
4 rds
Banded mu’s
4 rds
135# cleans
“ran” LaFortune
Then:
SWOD
Squat Clean work
6reps at 85%
Ran tempo 5K w/ Janimal.
SWOD:
Did 5-3-1+ Sq Cleans working on form
5@185
3@225
6@245
T.
CWOD – 1st – Mod Mu 5rds + 2 plu.
2nd – 53# clean 6 rds + 9
CWOD: 1st Round: 6+7: first round Rx MUs then moved back to the jumping MUs
2nd Round: 5+0: 135# cleans