WOD
"Shere Khan the Tiger"
5 sets For Total Time:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
*Time Cap 20:00
Accessory
"Core Work"
2-3 sets, time permitting:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
*Rest 1:00 between sets
Gymnastics
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
WOD
"Between the Lions"
Every 4:00 (4 sets)
10 Hang Power Cleans 155#/105#
15 Strict Handstand Push-Ups
10 Hang Power Cleans 155#/105#
*Score is slowest set
WOD
“On Wednesdays, we wear pink”
For Time:
50 Toes to Bar
40 Burpee
30 Strict Handstand Push Ups
20 Box Jumps 30"/24"
10 Rope Climbs (Scale 30 Strict Pull Ups)
Core Work
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Strength 1
Snatch 3x1
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatct
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
“Diane Bailey”
For Time:
21-15-9
Deadlift 275#/185#
Strict Handstand Push Ups
