Crossfit WOD

Mobility: Squat

Strength:

1. Back squat 5x5xew
2. Back squat 5x5x90%

MetCon: “tu beav” partner WOD

For time: in teams of 2

– 400m run together

– 50 Wallballs (can be done to each other over pullup bar)

– 50 Wallball situps

– 50 partner push-ups

– 400m run

---

Strength & Accessory W.O.D
Strength:
Strict press
Front Squat
Establish 5RM (Try up to full failure)

MetCon:
9min AMRAP.

• 8 Double Kb Cleans
• 6 Front rack KB Squats (weights by ability)
• 4 Strict Burpee Push ups

---

Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

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

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**5*5 Lever pulls

5*5 skin the cats

5*10 Hollw Rocks

5*10 V-ups

3*10 Tuck ups