Skill:
Handstand Drills
One-arm HS holds
30 seconds each arm
Straddle Jump to HS
Perform 5
One-leg Tuck Jumps to HS
Perform 3 each leg
2 rounds for quality
Conditioning:
2015 KO in the OK Finals WOD
15 Toes-2-Bar
15 Goblet Squats (53/35)
15 Kettlebell Swings (53/35)
15 Overhead Squats (95/55)
15 Shoulder-2-Overhead (95/55)
2 rounds for time*
(22:00 cap)
*This version will be done as a 3-person team WOD. Each person will perform 1 full round, tag next team member. After each member perform 1 round, all members will perform a round 2. At the competition, this WOD was performed as a 1 round, 6-person team WOD, with a 18:00 cap.
Mobility:
20 Passovers w/ PVC
Anterior Compartment Smash – 1:30/side
T-Spine Smash – 2:00
Reclined Spinal Twist – 1:30/side
Post time and experiences to comments
Present. Attempted the skill work. I have “weak wrists”
Only did one round. Redlined like a beginner doing baseline.
Did light 5×10 BP on the main floor
95, 95, 115, 115, 115
A weak wristed beginner. What gym do you coach at?
D.
Teamed with Brent and Muffin Man.
21:26. Rx. That is a sneaky hard WOD.
Good work on HS holds
Partnered with Jana and Sarah.
22:19 Rx
Yes, that was sneaky hard!
wicked sneaky hard, how do you like them apples?
Partnered w Emma and Tara. Fun times.
No idea on time.
This sneaky hard WOD left me with jello legs and a Fran cough.
Ditto Super Stretch. D and I were Rx. Brent did 75# on the OHS and S2O
Stayed after and did some BP with the young Boy Wonder
Mod warmup.