CrossFit WOD
1. Skill – 10:00
– Handstands
2a. Tabata KB Swings
– 1:00 Rest
2b. Tabata Burpees
– 1:00 Rest
2c. Tabata Row
– 1:00 Rest
2d. Tabata Situps
– 1:00 Rest
2e: Tabata Handstands
Tag: Handstand
Daily Motivation: “Focus on the plan, not the problem.”
CrossFit WOD
Tabatas
– Squats
– Handstands
– Situps
– Mountain Climbers
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
*Hold within 3-5 seconds.
Categories
2012-04-10
Underground Strength
Skill – 10 Minutes:
Handstand
Five Rounds:
1a. Max Ring Dips
1b. Max Ring Rows
1c. 10 V Ups
Three Rounds
2a. 150′ Farmers Walk
2b. 10 KB Snatch (each arm)
Endurance WOD
Three Rounds
– 1200m TT
– 2x Rest
Handstand
Categories
2012-03-20
Underground Strength
Four Rounds
1a. Max Handstand Hold
1b. 15 Close Stance Squats
Four Rounds
2a. 4/3/2/1 Rope Climbs
2b. 8/6/4/2 Pistols
Four Rounds
3a. Max Hollow Body Hold
3b. 10 Bridge Ups
Endurance
Four to Six Rounds:
– 2:00 Time Trial
– 4:00 Recover
Hollow Body
Bridge Up
Five Rounds
– 5 Sumo Deadlifts (185#/115#)
– 20 Slam Balls
Five Rounds
– Handstand Hold for 1 Minute
– Hollow Rock for 1 Minute
AMRAP – 20 Minutes
– 30 Second Handstand Hold
– 30 L Raise Hold
– 30 Squat Hold
– 30 Chin Over Bar Hold