GYM SKILL WORK
10 total minutes of work with a partner:
- Wall Walk into Handstand Hold (try to bring feet off wall or do freestanding if possible).
Notes: Hold as long as you can with partner ensuring you do not fall over the top. 5-7 attempts each.
WOD
Level 1
For Time:
- Wall Ball to 9′ (14/10) x 30
- Dumbbell Hang Power Clean x 15
- Push-up hands on box x 10
- Wall Ball x 20
- Db Hang Power Clean x 10
- Push-up hands on box x 10
- Wall Ball x 10
- Db Hang Power Clean x 5
- Push-up hands on box x 10
Level 2
For Time:
- Wall Ball (20/14) x 30
- Power Clean (185/135) x 15
- Handstand Push-up* x 5
- Wall Ball x 20
- Power Clean x 10
- Handstand Push-up x 10
- Wall Ball x 10
- Power Clean x 5
- Handstand Push-up x 15
*Use 25# plates + abmat, or scale up to deficit if possible. If scaling to regular push-ups, double the reps each set for L2 (i.e. 10-20-30 for push-ups). Scale power clean weight appropriately! Use heavier wall ball than normal if possible. Power Clean weight should be no more than 70% of your 1RM power clean (i.e. if your power clean is 225, consider scaling to 155-165)
ANNOUNCEMENTS
- BRING A FRIEND DAYS are happening this month!
- 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live! Head on over to the CrossFit Games Websitefor details and get yourself signed up!
12:22; 105#, 16# wb (though I think that wall ball is leaking so it may be less), knees on box hspu
10:41rx
11:33 (85# PC, 2 abmat HSPU)
20:55 (WB, 185#, Ring MU – in garage gym – too cold to go outside for HSPU)
9:00 with 1ab mat (but had to add my shirt so I was hitting it) and 95# PC
10:47 with 16# wall ball, 95# PC and knees on bax