February 15, 2017

February 15, 2017

dynamic :
5 minute clock
12-9-6-3 of :
handstand hold (secs)
lunges
hand release pushups

mobility :
tricep smash


5 minute ladder
for max reps :
2,2,4,4,6,6,8,8,....
toes to bar
thrusters (65/45)

notes :
- scale to hanging leg lifts for toes to bar if needed.
- scale weight if needed.
- 5 minute rest before next wod.
- rx+ = 100/75 thruster


5 minute amrap of :
30 double unders
5 handstand pushups

notes :
- scale 1:1 singles if can't get 30 double unders in 30 secs or less.
- hspu scaling = inverted progression.
- 5 minute rest before final wod.
- rx+ = 10 tripe unders + 4 inch deficit on hspu.


7-Minute AMRAP of:
Burpees to a 6" target


extra credit/ cool down :
partner 2k row/ski/ or 1.5 mile bike

3 comments (Add your own)

1. wrote:
Woah! I'm really enjoying the template/theme of this blog.
It's simple, yet effective. A lot of times
it's difficult to get that "perfect balance" between superb usability and
appearance. I must say that you've done a great job with this.
Also, the blog loads super fast for me on Firefox.
Outstanding Blog!

Tue, May 28, 2019 @ 2:53 AM

2. wrote:
Thanks for sharing your thoughts about crossfit. Regards

Wed, July 17, 2019 @ 5:19 PM

3. wrote:
Magnificent goods from you, man. I have understand your
stuff previous to and you're just too magnificent.
I actually like what you have acquired here, certainly like what you are saying and the way in which you say it.
You make it enjoyable and you still take care of to
keep it smart. I can't wait to read much more from you. This is really a wonderful web site.

Thu, July 18, 2019 @ 5:49 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.