WOD - Monday, 11.9.2015

CROSSFIT
WARMUP

5 Inchworm + Push Up
5 Burpees
5 Walking Elbow to Instep with Rotation each
5 Burpees
5 Thoracic Rotations each

1 minute wrist stretch

STRENGTH
Front Squats: In 20 minutes, find a new 10RM.

Complete at any time:

4x5 Strict Handstand Push Ups as difficult as possible.

Options: Standard Strict HSPU
Deficit Strict HSPU
Piked Box HSPU
Seated Strict KB Press

DO NOT scale to abmats on the wall. We want full range of motion for strength building.

The WZA Team Challenge - WOD 7

Every minute on the minute, for as long as possible, increasing by one rep each minute:

Min 1: 1 Burpee to a plate & 1 Thruster (95, 65)

Min 2: 2 Burpees to a plate & 2 Thrusters

Min 3: 3 Burpees to a plate & 3 Thrusters

Min 4: 4 Burpees to a plate & 4 Thrusters
etc...

Reps increase each minute until the athlete is unable to finish the required work within the minute.

Performance Care:
3x8 KB Single Arm High Pull (same weight as last week)

FITNESS
WARMUP

2 rounds of: 5 burpee pull up, 12 beat swings, 10 jumping squats, 10 boot straps, 5 inch worms, 20 sec handstand

3 rounds for Quality: 1) 5-8 strict pull ups, 2) 15 KB squat push out, 3) 8-8 KB high pull, 4) 25 situps

4RFT:10 bupree over box, 10 toes to bar, 10 Russian KB swings (53/70)