WODs

Previous WOD's

  • Monday
  • Strength
  • A. Intermediate: 3 sets x 3-5 reps of handstand lower to headstand (singles)
  • A. Advanced: 3 sets x max reps of strict HSPU
  • B. Handstand Hold: Accumulate 3 mins. 5 Burpee Penalty every time you come off the wall.
  • Met-Con
  • C. 4 rds for time:
  • 15 Push Presses, 115/75
  • 15 KBS, 55/35
  • Extras
  • D. Dips: 3 sets x Max Reps
  • *Use Dip Station.
Posted on: March 02, 2015

Previous WODs

  • Monday
  • Strength
  • A. Strict Press: 3 sets x 5 reps @ a moderately heavy weight.
  • B. Wall Walks: 3 sets x 3 reps, 10 second hold on the wall every rep.
  • *Scale with overhead plate hold
  • Met-Con
  • C. 5 rounds for time:
  • 10 Push Press, 75/55
  • 10 KBS, 55/35
  • Extras
  • D. Push-ups: 3 sets x max reps.
Posted on: March 02, 2015

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