Category

Wod

200117

By Wod No Comments

Strength

Metcon (No Measure)

[Performance]

Strict Handstand Push-up Development:

A – 2 x 50′ Single Arm KB Overhead Carry (Heavy – Rest 60 seconds between sides)

B – 3 x 2/direction Plank Box Clocks (Rest 2 minutes between sets)

C – 10 x 25′ Unbroken Handstand Walk (Goal is to rest as a little as possible)

For the Handstand Walk if you break you must start that set over.

[Fitness]

 

Conditioning

Metcon (Time)

[Performance]

For time:

36 Strict Handstand Push-ups
36 Wall Balls 20/14
24 Toes-to-bars
24 Wall Balls 20/14
12 Strict Pull-Ups
12 Wall Balls 20/14

*Time Cap: 12 minutes

[Fitness]

12 Minute EMOM:

1 – 30 seconds Handstand Hold
2 – 30 seconds Max Reps of Wall Balls