Monday, January 14, 2019

13
Jan

Monday, January 14, 2019

CROSSFIT

Skill

Handstand Push-Ups
-Efficiency
-Positioning

Strength

9 Min EMOM

1 – Strict Press 8 @ 65%
2 – Kettlebel Farmer Carry Holds
3 – Handstand Holds

WOD

5 Rounds – 90 Sec Work/30 Sec Rest

20/16 Calorie Row
Max Effort – Handstand Push-ups

L1: 24/20 cals, Deficit HSPU
L2: 20/16 cals, HSPU
L3: 16/12 cals, Kipping HSPU (with 1+ mat)
L4: 12/8 cals, Pike Push Ups

BOOTCAMP

Core

4 Rounds:
30 Sec Goblet Hold/30 Sec Rest
30 Sec Overhead Plate Hold/30 Sec Rest

WOD

15 Rounds for Time:
5 Wallballs
10 Ring Rows
20 Walking Lunges (10/leg)


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