Notes: Practice free-standing handstand (or drills) if you are able to do handstand push-ups
15-12-9 Reps of Each for Time:
- Dumbbell Push Press (30/20)
- Ring Row
- Box Jump Step Down (18/12)
21-15-9 Reps of Each for Time:
- Shoulder to Overhead (115/85)
- Box Jump Step Down (24/20)
Saturday Class Schedule
This is the last week of the Open! There will be NO regular make-up class on Saturday at 10am. This time will be reserved for those competing in the open workout. Regular class make-up will be held at 11am as normal.
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Nutrition Challenge Kick-off
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12 thoughts on “Wednesday Workout: Handstands, Push Press, Pull-ups, and Box Jumps”
WOD: 5:56 @ 105
8:30 @ 95#
Altered WOD- 9:30 w/ burpees instead of box jumps @ 65#
hdstd: free-standing practice on paralettes
wod: 5:28 (scaled to 15-12-9 rep scheme, +24″box)
WOD: 5:11 rx
WOD: 7:16 (65#, 10-7-5 strict PUs)
Scaled the WOD due to my bum shoulder BUT I almost sorta for a second got a freestanding handstand!
7:16 with 45# and 24″ box on accident
9:10 with 4 burpees EMOTM
crossfit southern maryland, lots of snatches, then row 2000, 40 burpees, 20 95# thrusters, 13:12. everybody’s programming some burpee and thruster practice this week….
9:36 @ 75#