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Monday's WOD - 12/12/2016


Skill:

Handstand Push-up Progression, perform this as a class, athletes will perform 5-10 of each progression working to find the most difficult option they can complete with good technique.

Strength:

Back Squat

+5-10# to working weight

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**

1x5@65%ww

1x5@75%ww

1x5++Amrap@85%ww

REST

1xAmrap@65%ww

WOD:

15 min AMRAP:

30 Double Unders

15 Wall Balls

10 Pull ups

2 Handstand Push ups

30 Double Unders

15 Wall Balls

10 Pull ups

4 Handstand Push ups

30 Double Unders

15 Wall Balls

10 Pull ups

6 Handstand Push ups

30 Double Unders

15 Wall Balls

10 Pull ups

8 Handstand Push ups (Round 4)

30 Double Unders

15 Wall Balls

10 Pull ups

10 Handstand Push ups and so on until time expires….(Round 5)

#doubleunders #wallballs #pullups #hspu #backsquat

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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