Friday, December 18

Warm-up:

Bear crawl 3 times around gym floor

Shoulder pass throughs with PVC

10 pvc pipe thrusters

10 pvc pipe Sumo-deadlift high-pulls

10 pull-ups

10 ring dips

10 wall ball

5 HSPU with 3 abmats

5 HSPU with 2 abmats

5 HSPU with 1 or no abmats

5 deficit HSPU

Practice handstand variations: tripod to handstand, shoulder stand to handstand on rings (use low rings under mat), hand walking, free standing handstands, etc.

Burgener Warm-up with Snatch Grip

 

Lift:

 

Back Squat 5 reps at 75%, 3 reps at 85% and 1+ reps at 95% of 1 rep max

 

WOD

For Time:

30 Dips

30 Sumo-deadlift high-pull

30 Handstand Push-ups

30 Power Snatch

30 Burpees

30 Pull-ups

30 Thrusters

 

L1- choose weight

L2- 75lbs/55lbs

L3- 95lbs/75lbs

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