Friday, October 28

October 28, 2016

 

Handstand Walk (4 x (:30on/:30 off))

If you don't have HS Walks do one of the following

*Progressions;
Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

 

Deadlift (4 x 5)

10 mins Time Cap

5 reps @55%(Warm-up)

5 reps @60%(Warm-up)

Then

4 Sets of 5 @ 70% 1 RM Deadlift (Work)

 

Metcon (AMRAP - Reps)

Drain-O

Partner WOD


15 minute running clock.

5 mins AMRAP
(alt partners every time the hands come off bar)

OHS (115/73)

5 mins AMRAP
(Break it up anyway you want (one person working at a time)

10 Pull-ups

20 R.Twists(35/15) - (L-R=1)

30 Air Squats

5 mins AMRAP
(Relay style)

5 Slam Balls(20/10)

7 Burpees

9 KBS(50/30)

*Relay style: One athlete has to complete the one full round before the other partner takes over

Rx+(135/93), C2B, (45/25), Jumping Squats, (30/20), (60/40)

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