May 31, 2014

Dynamic warmup 

 

Partner workout *

 

4 min AMRAP

 

Plate overhead hold (45/25)

10 Handstand push-ups or hr push-ups 

 

4 min AMRAP

 

Hanging on pullup bar 

10 ball slams (30/20)

 

Rest 4 min between AMRAPs

 

*one partner holds while one works... Every 10 competed reps is a finished r...

April 28, 2014

Deload week begins!

 

Mobility:

 

10 min

 

Skill:

 

Handstand work

 

Then: 20 handstand push ups for time

 

Strength:

 

10 rep max Romanian deadlift (RDL)

 

WOD:

 

Every minute on the minute for 10 minutes

 

5 ball slams 30/20

5 DB cleans 45/35

5 box jumps 24/20

 

 

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