WOD - Tuesday 1.26.2016

CROSSFIT
WARMUP

2 rounds of: 4 x shide shuffle, 10 inch worms + in to T push up, 12 bottom of the burpee, 12 sprinter stance + jump switch, 12 beat swings, 12 arm circles in each direction, 20 sec handstand hold

Gymnastics skill:

Level 1: 10 Beat Swings 30 second wall facing handstand hold 10 alternating lateral box step ups 10 second L-Hang

Level 2: 10 Beat swing with re-grip 10 Handstand shoulder taps 10 alternating pistols 15 second L-Hang

Level 3: 3-5 bar muscle ups 10 second 1 arm wall facing handstand hold each arm 10 alternating weighted pistols 20 second L-Hang 10 minutes for quality

Just like last week

TESTER
Max effort HSPU or Pike HSPU

GWOD
A)
3 rounds: handstand walk 3 mat lengths + 10 kipping HSPU, Rest 90 seconds
OR
3 rounds: 20 second handstand hold against the wall + 5 pike HSPU on a box, rest 90 seconds Rest 2 min:
 
B) 
3 rounds: 3-6 Muscle ups + 3-6 strict dips, rest 90 seconds
OR
3 rounds: 10-14 ring rows + 10-14 banded dips, rest 90 seconds (do more than you did last week) 

WOD
7 min AMRAP 5 Thrusters 115/75# 3 Muscle ups

Scale weight of thruster Scale muscle ups to bar muscle ups or 9 CTB or 9 pull ups

FITNESS (11AM)
WARMUP

5x 30 sec AB sprints, 30 sec rest, 12 beat swings, side shuffle into kossacks, walking samson stretch, 10 leg swings in each direction.

QUAL

3 rounds for QUAL: 8 stict T2B- hold the top for 3 sec, 1 min front plank, 10 hollow rocks, 15 lemon squeezes.

WOD

0-7 min 21-15-9 KB swings (53/35) & toes 2 bar, 7-15min 21-15-9 goblet squats & pull ups, 15- 21 min row for Calories