WOD
"Potato Salad”Run,
Teams of 2 For Time:
200m Partner Run
20 Synchro Wall Balls 20#/14#
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
10 Handstand Push Ups
Strength 1
Power Clean + Push Jerk 5x3
2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)
- Rest as needed between sets -
WOD
"Cameron Frye"
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
**Score is your slowest time
WOD
"Little Caesars"
Teams of 2 For Time:
300 Double Unders
60 Handstand Push Ups
30 Power Cleans 185#/125#
60 Handstand Push Ups
300 Double Unders
* This is a repeat workout from 6/3/2021
WOD
"Sick Joke"
For Time [20 Minute Cap]:
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225#/155#
Double Dumbbell Shoulder to Overhead (Rx+ = Handstand Push Ups)
After Each Round:
60' Double DB Overhead Carry (Rx+ = 30' Handstand Walk)
DB's = (50's/35's)
*need to do both HSPU and HSWalks for Rx+
