Thursday, May 26, 2022
On an 8:00 clock:
Handstand walk/wall walk practice
5 sets for load:
5 push jerks
Post notes for pre-workout and loads for all set of push jerk to comments.WOD Leaderboard
Monday, May 16, 2022
On a 5:00 clock:
Max-distance handstand walk
B. For total time:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
12 kipping handstand push-ups
25 box jumps (20/24 in)
Post distance for A and time for each couplet in B and total working time to comments.WOD Leaderboard
Friday, November 13, 2020
A. As Many Rounds As Possible (AMRAP) in 9 minutes of:
8 Power Snatch
8 Toes to Bar
B. Practice freestanding inverts for 20 minutes.
Post notes for inverts and rounds and reps complete for AMRAP to comments.WOD Leaderboard
Thursday, October 17, 2019
A1. Double Unders – AMRAP in 1:30 X 5 sets, rest approx. 90s
A2. Dumbbell Turkish Get-Up – 5 reps/arm X 5 sets, rest approx. 90s
With any time remaining work on your inverts – handstand walks, holds and/or push-ups and ring inverts and levers.
“Simple and Sinister”
100 1-arm KBS with a goal of sub 5 minutes. Can laternate arms as you see fit. Immediately following the 100 swings, perform 10 alternating Turkish Get Ups for quality.
Rest 3 – 5 minutes
A1. Dual KB front rack box step ups (focus on proper knee tracking and upright torso) – 8 reps. No rest. 3 – 4 sets.
A2. 30 Russian twists with a KB x 3-4 sets. Rest 60 – 90s.
Post results for all sets to comments.WOD Leaderboard