Friday, October 28

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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