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Warm-up 7 minutes (steady) Handstand hold Double-under practice Deep runners lunge stretch Heavy Week 6 of 6 5 rounds: 200 meter row + Handstand push-ups – 10 Regular WOD For time: a) 1600 meter row b) Handstand walk – 80 feet c) Alternating pistols – 40 Time Cap 16 minutes If desired, post […]
Group warm-up Regular WOD In teams of three: “Double Dan” a) Deadlifts (110#/75#) – 66 b) Box jumps (24″/20″) – 66 c) Kettlebell swings (50#/35#) – 66 d) Knees to elbows – 66 e) Abmat sit-ups – 66 f) Pull-ups – 66 g) Thrusters (55#/45#) – 66 h) Wall-balls (20#/15#) – 66 i) Burpees […]
Warm-up 7 minutes (steady) Strict burpees – 5 V-twists (45#/35#) – 15 Wall squats – 10 Heavy Week 6 of 6 5 rounds: 100 meter row + 15 deficit push-ups (45#/35#) If desired, post scores to comments!
“If it doesn’t challenge you, than it doesn’t change you” Try and challenge yourself this week during our workouts. It will only make you better! Enjoy your rest day! -HCCF