Warm Up:
600m Run
Then 2 Rounds:
10 Pass Throughs
10 OHS
10 Wall Balls
10 Pull Ups
Skill: For 10 min work on:
Handstand Hold against wall
Work up to holding handstand for 1 minute with proper alignment against wall
WOD:
5 Rounds for Time:
20 Medball Cleans 20/14
15 Handstand Push Ups
20 Pistols- 10 each leg
5 Wall Climbs
Wear a weight vest for added fun :)
Beau-12:50 for 3rds (14# MB,Box HSPU,Box Wall Climb,band assisted Pistols)
ReplyDeleteRaquel-21:27(Box HSPU,Box Wall Climb,band assisted Pistols)
Petra-22:54(Box HSPU,band assisted Pistols)
Emily-23:04(Box HSPU,band assisted Pistols)
16 min. AMRAP of 20 MB Clean+15 Box HSPU+20 KB Swing
ReplyDelete-Stacey-4rds+1 KB Swing
-Irene-5rds+17 Medball Clean
Sherri-24:56 (10# MB,Box HSPU,replaced wall clinb with KB Swing,bans assisted Pistols)
ReplyDeleteJed-7rds+5 Snatches(105#) Wednesday WOD
Chris-7rds+4 burpees (95#) Wednesday WOD
Jason P-245#BP/4rds+2snatch RX+(135#)
ReplyDeleteCameron-8rds+3snatch(75#)
Mack-38:01(blackband,box hspu)
Kyle-36:45(GB,2pads)
Corey-27:21(3rds,V-Ups instead of mbc,blackband,2 pads)