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Thursday's WOD


Skill:

Handstand Push-up Progression

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x2@90%

REST >90s between efforts

WOD:

15 min AMRAP:

5 Handstand Push-ups

10 Toes to Bar / Scaled Variations

15 Wall Balls @20/14

NOTES: Score Completed Rounds + Reps. HSPU may be kipping or strict.

Accessory Work:

4RNFT:

50m R/L Single-arm DB Overhead Carry @ 50/35

:30 GHD Hip Extension Hold @ Parallel

6R/L Lateral High Box Step-up @ 30/24”

NOTES: For quality, not for time. Choose a DB weight you can perform carry UB. GHD should be set to where hips remain on the pad. Box height should be at a challenging height in order to reach as much ROM as possible.

#toestobar #wallball #handstandpushups #BackSquat

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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