Developing the handstandSkill WOD: Work all variations of the Jerk- Only go to a moderate weight.
Metcon: Teams of 2 for time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Metcon: Teams of 2 for time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Coaches: Form teams of 2 people. One partner working at a time and must complete all reps of one exercise before moving to the next.
Pair up with someone you have never paired up with before, preferrably an advanced skilled individual with a more novice skilled. For the handstand pushups and pullups the only assistance you can use is your partner (no walls, boxes, bands, etc.)(At least until absolutely necessary).
Post times and partners to comments sections. If we do this more often, we would all see that a bunch of people did double unders for reps yesterday. Good job everyone. cc
FirePower did this WOD on Firday. 17:41 min. No teams and we used the wall for HSPU.
ReplyDeleteKB swings, Burpees smoked me.
SWOD: Jerk I got up to 185 and josh did 105
ReplyDeleteMETCON: My son Josh and I were partners. 12:22
I did a little different WOD today in order to work toward my specific goals.
ReplyDeleteSWOD:
Snatch up to 205 (I wanted to go for 210 but class was about to start and I still had to get my 5x1 @ 85%). Then I did 1 single rep on the minute for 5:00 at 175 (85% was 174.25).
Then I coached the 9:00am class. Then...
Metcon:
5k run in an embarrassing 26:07. I gotta run more often.
MetCon: 5 Pull Ups, 10 Double Unders, !5 Abmat sit ups, 15 KB Swings(heavy) 53 #. 8 rounds for time 16:40
ReplyDeleteSwod; bent over vacuum walk..30 min. 12" box/ sandfill pvc. 8 rounds
restock the walls w/heavy stuff 20 min.
Happy Saturday