Handstand Work

10-15 minutes of:
HSPU Practice and drills.

Have HSPU?
Work on strict or defecits.

10:00am WOD

2 Rounds, 10 Minutes on the Clock:
800 Meter Run Buy-in

Then AMRAP w/Remaining Time of:
10 Burpees
15 Kettlebell Swings (35/25)
20 Kettlebell Push Press (10 each arm)
20 Lunges

*No rest between rounds, pick up where you left off after run

Endurance (7:45am)

2 Rounds, 18 Minutes on the Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time of:
10 Burpees
15 Kettlebell Swings (35/25)
20 Kettlebell Push Press (10 each arm)
20 Lunges

*No rest between rounds, pick up where you left off after run

“The 300”

For Time:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (35/25)
25 Pull-Ups

Floor Wipers: Bar above chest, bring your feet up together to left plate, down to middle, up to right plate, then down. That is 1 rep
Video: https://www.youtube.com/watch?v=f-k09kA8lC8

Why is rowing getting difficult?!

3 Rounds for Time of:
20/16 Calorie Row
30 Sit-ups
20 Mountain Climbers (L+R=1)

Rx+ Add 4 ring muscle-ups per round

Squat Clean 2-2-1-1-1

Squat Clean for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%

Back Squat 3-3-2-2-2

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%

Gymnastics Retest on Monday

We are wrapping up our gymnastics cycle on Monday. Hydrate, rest well, and get ready to crush those pull-ups and push-ups.

Three Round Wednesday

3 Rounds:
5 Minute AMRAP of:
15 Box Jumps
10 Power Snatch (75/55)
40 Double Unders

*Rest 90 seconds between rounds. Pick up where you left off.
Rx+ (95/65)

Overhead Squat 3-3-2-2-1

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
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