10/24/14

FRIDAY

Warm-Up: 2 Rounds

  • 5 PVC Pass throughs
  • 10 PVC Overhead Squats
  • 15 Air Squats
  • 10 Wall Balls (14/10)
  • 5 Pull Ups

 

Skill:  HandStand Pushups

 

Strength:  Squat Clean

(5-5-3-3-1-1-1) @ 75, 85, 95 +%

 

WOD:  5 Rounds for Time:

  • 6 Handstand Pushups
  • 12 Pullups
  • 24 Dumbbell Walking Lunges (50/35)

Level 1: Kick Up/Push Up

Level 2: Wall Walks, Jumping Pullups, (35/20) DB

Level 3: Scale as needed

Taper: DAY OFF (rest, hydrate, eat, mobilize, and strategize!!)

 

Cashout:  DragonFlys (3 x 3)

 

***Challenge of the week!***

Fastest Shuttle Sprint!!

Perform on large BBall Court (half court/ full court sprint) for time!