Crossfit W.O.D

Mobility: Shoulder & Scapula mobility drills

Skill: Free handstand progression by ability

– hollow holds on floor

– hollow holds on wall

– free handstand practice

– one arm handstand practice

– free handstand on rings practice

MetCon: EMOM 14

Even: max effort Handstand hold

Odd: Max effort pull-ups

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Endurance W.O.D

“The seven”

7 rounds for time:

• 7 HSPU
• 7 Thrusters 60/45
• 7 K2E
• 7 Deadlift 120/90
• 7 burpees
• 7 KBS 32/24
• 7 pullups

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Strength & Accessory W.O.D

Strength:
Power/Split Clean 3-3-3-3-3
Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*80% (from last set)

MetCon:
5 Rounds Of 2 minute AMRAPs
– 4 Clapping push ups
– 8 Weighted straight leg sit ups 15/10kg
– 16 Air Squats

30 sec. Rest between rounds