Crossfit W.O.D

Strength:

A) Shoulder press 5×5 (elements weight)

B+) Bench press Find 5RM

 

MetCon: Partner Wod 13 min AMRAP

P-1 Handstand/Chest to Wall hold

P-2 Work

– 50 KB S2OH

– 50 T2B

– 50  Pushups

– 50 Situps

Ask coach for Mods

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Strength & Accessory W.O.D
Floor press
Sumo deadlift
5*(40-60%)-5-5-5; +5*85% (from last set)

Accessory:
DB/KB Strict press 3*10-15
KB Deadlift 3*8-12

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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)

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

**AMRAP Accessory/ core by coaches prescription