Wednesday, October 17, 2018

16
Oct

Wednesday, October 17, 2018

CROSSFIT 

Skill

Handstand Holds

Strength

Push Press

4 x 10 @ 50-60% (of 5 rep max)

WOD

9 Min EMOM – Max Reps

Cal Row
Handstand Push-Up
Box Jumps

*Any Order – must rotate through each movement every min*

L1: Strict HSPU, 24″/20″
L2: HSPU, 24″/20″
L3: Pike PU, 20″/16″ or 24″/20″ Steps
L4: Reg/Scaled PU, 20″/16″ Steps

 

BOOTCAMP

Strength –

Dumbbell Floor Press

5X5
-try to increase weight over sets

WOD

For Time:

20 Wallball Sit-ups
40 Goblet Squats
20 Wallball Sit-ups
40 Kettlebell Swings
20 Wallball Sit-ups
40 Dumbbell Snatches
20 Wallball Sit-ups
40 Kettlebell Alternating Lunges
20 Wallball Sit-ups
40 Wall Balls
20 Wallball Sit-ups

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