12-07-17 WOD

Warm-up (No Measure)

squat jump, weighted pass thru 5/2.5, Russian twist, glute bridges

Dynamic: EMOM 4:

4 thrusters 45/35, 1 handstand kick-up

Group: kip handstand instruct

CrossFit

Metcon (No Measure)

20 second handstand hold

3 wall walks

3 negative KB press/arm 53/35

10 strict press 75/55 (+ 95/65)

x3

 

Scaled

1 wall walk

negative KB press 35/20

strict press 45/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 wall balls 20/14

6 abmat sit-ups

3 handstand pushups (+ deficit 45/25)

 

Scaled

wall balls 14/10, 9’/8′

abmat stack/pike/2:1 low pike pushups

Metcon (No Measure)

50 ring rows (+ feet elevated) Then 1 minute/side thread-the-needle

 

Bootcamp

Metcon (No Measure)

EMOM 8:

30 seconds alternating shoulder touches from high push-up

Metcon (Time)

6 rounds for time:

350m row

8 DB push press 35/20

Metcon (No Measure)

4 rounds for quality:

15 ring rows

10 knees to midline

Then

1 minute/side Archer