Gymnastics
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
WOD
"Between the Lions"
Every 4:00 (4 sets)
10 Hang Power Cleans 155#/105#
15 Strict Handstand Push-Ups
10 Hang Power Cleans 155#/105#
*Score is slowest set
WOD
“On Wednesdays, we wear pink”
For Time:
50 Toes to Bar
40 Burpee
30 Strict Handstand Push Ups
20 Box Jumps 30"/24"
10 Rope Climbs (Scale 30 Strict Pull Ups)
Core Work
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Strength 1
Snatch 3x1
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatct
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
“Diane Bailey”
For Time:
21-15-9
Deadlift 275#/185#
Strict Handstand Push Ups
Strength
Clean Deadlift + Hang Power Clean + Push Jerk 5x9
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
WOD
"Arctic Fox"
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (35’s/25’s) (20” - all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets
*Score is total reps
**Hold dumbbells anyway you want, cannot be placed on the legs, and hands must be touching DB handle
