Warm-up Drills
I. Run 400m
II. 2 rounds
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility
Impact/Focus: Weighted Pull/Chin-ups
Weighted Pull-ups/Chin-ups
5-3-3-1-1-1
Post loads to comments.
“Olynastics”
For time
Run 200m
12 x Power Clean (165/110lbs)
12 x Handstand Push-ups
Run 200m
9 x Power Clean (165/110lbs)
9 x Handstand Push-ups
Run 200m
6 x Power Clean (165/110lbs)
6 x Handstand Push-ups
Notes: Scale movements/loads as necessary.
Post scores to comments.
Skill Development
6-8 Sets of :05-:15 of L-sit holds (or variations/scaled movements)
10:34 @ 100# and box handstand push ups
Weighted chin-up 70 x 1
Olynastics 12:55 135#
Unbroken L-Sits :15/:15/:15/:12/:08/:09/:07/:06
Great WOD this morning and wanted to thank the 6a class for welcoming us like you did.
Steve/Randi