Handstand Walk Progression

Details at GymnasticsWOD

Wednesday 13NOV13

Mobilize to Stay Alive



Skills

Handstand Progression
Snatch Balance 5X5


Strength


Deadlift

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

20 Minute AMRAP

10 T2B
10 Squat Cleans @ 135/75
10 Burpees

L Sit

Details at GymnasticsWOD

Tuesday 12NOV13

Mobilize to Stay Alive



Skills


Max Pistols or Air Squats
Max Wall Walks
L-Sits 4 X 30 seconds



Strength


Power Cleans

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

Death by Muscle up or Strict PU



Scale as appropriate

Monday 11NOV13 - Veterans Day WOD

Mobilize to Stay Alive



Skills


Max Muscle ups or Ring PU
Max Height Box Jump



Strength


Back Squat

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

"Veteran's Day Cab Ride"

WOD

3 RFT

30 DU
10 OHS 135/95

then 3RFT

10 HSPU
40 Yard Golf cart push with Veteran at wheel


Scale as appropriate

Friday 08NOV13

Mobilize to Stay Alive



Skills


For Time - 500M Row
Max Ring Dips



Strength


Front Squat

5 X 5 @ 65% 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM



WOD


"Jack" 

20 Minute AMRAP

10 Push Press @ 115/65
10 KBS
10 Box Jumps @ 24/20


Scale as appropriate

Thursday 07NOV13

Mobilize to Stay Alive



Skills


Max Toes to Bar
Max Ring Dips



Strength


Strict Press

5 X 5 @ 65% 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM



WOD


"Mary" 

20 Minute AMRAP

5 HSPU
10 Pistols
15 Pull Ups


Scale as appropriate