Wednesday 7 August, 2013

By 08/06/2013 wod

All Levels

Gymnastics

1a) 3 x 15 Hollow Rock
1b) 3 x 45 second Front Lever Hold
1c) 3 x 15 Arch Rock

2) 3 x 30 Second Handstand Hold

Conditioning

5 Rounds for time:

21 Sumo Deadlift High-Pull, 75 lbs
12 Handstand Push-ups

Strength and Weightlifting

BB Gymnastics

1) 15 mins to establish 1RM of 2 Clean Pulls + 1 Clean and Jerk
2) 3×1 @ 90% of the above complex. Rest 60 sec.

Strength

1) Front Squat 5 x 5 @ 60%, 70%, 75%, 80% Rest 2 mins
2) Good Mornings 5 x 6 Rest 60 Sec

Our Partners

  • crossfitjournal
  • tough
  • tough