Strength/Skill
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk
WOD
5 ROUNDS FOR TIM
400m Run
50 Double Unders
5 Wall Walks
Strength/Skill
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups
INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups
LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)
WOD
2:00 AMRAP (6 SETS)
16 GHDs (Scale 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps 24"/20"
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)
WOD
3 ROUNDS FOR TIME:
30 Wall Balls 20#/14#
20/16 Calorie Row
8 Wall Walks
Immediately Into...
3 ROUNDS FOR TIME
15 Wall Balls 20#/14#
15/12 Calorie Row
4 Wall Walks
(Scored by Total Time)
WOD
"It's Called Reading"
For Time:
400m Run
25 Bench Press 115#/75#
5 Wall Walks
400m Run
20 Bench Press 115#/75#
5 Wall Walks
400m Run
15 Bench Press 115#/75#
5 Wall Walks
400m Run
10 Bench Press 115#/75#
5 Wall Walks
