Crossfit W.O.D

Mobility: Shoulder & scapul

Skill: body alignment drills for Handstands

– Back to floor hollow body hold 3x30s

– Chest  to floor hollow body hold 3x30s

– Chest to wall holds 3x30s

Strength:

A) Shoulder Press 5x5xElements Weight

B+) Bench press Find 5RM 

MetCon: 12 min AMRAP

– 3 Burpees

– 6 T2B

– 9 HPC

A) KBS by ability

B) 30/20

C) 40/30

D) 50/35

E) 60/40

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Strength & Accessory W.O.D

Strength:
Floor press: 5*(40-60%)-5-5-5; +5*80% (from last set)
Sumo deadlift: 5*(40-60%)-5-5-5; +5*80% (from last set)

MetCon: For time 25-20-15
Sumo deadlift high pulls 32/24kg KB
Wall Balls 20/12lb

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Gymnastics W.O.D

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**AMRAP Accessory/ core by coaches prescription