WOD - Tuesday, 3.1.2016

CROSSFIT
WARMUP


Bear crawl 2 lengths of the gym Side shuffle 2 lengths of the gym each way High knees 2 lengths of the gym Butt kicks 2 lengths of the gym

Accumulate as much time as possible in a handstand in 1 min of running clock time
1 min rest
Accumulate as much time as possible in a supinated bar hand in 1 min of running clock time

Partner Leg Throwdowns

8 alternating tabata intervals. Switch positions during the 10 second rest.

Gymnastic Skill:

15 min for quality 5 kip + regrip 5 Turkish sit ups each arm 70/53# 5 kips on the rings 5 inverted shoulder taps

Kip + regrip: Scale down to strong kip, Scale up by connecting a moderate effort of bar muscle ups after the kips Turkish sit up it the sit up portion of a TGU Scale up Kips on the rings by connecting a moderate effort set of muscle ups to your kips Inverted shoulder taps are Handstand on the wall or feet on a box. Scale up with 5m of handstand walking

WOD:

Power clean 155/105# 10->1 HSPU 1-> 10

Rest 30 seconds

Perform 10 ring muscle ups or 15 strict dips for time

Scale Up HSPU to strict HSPU note time to finish Cleans and HSPU Note time to complete mu or Strict Dips. Scale dips with a band

FITNESS (11AM)

WARMUP

10 leg swings in each directions, calf stretch 1 min each leg, 2 rnds: 10 beat swings on the rig and on the rings, 10 moutain climbers, 10 bottom of the burpees.

A) Wod 1

6 min EMOM: 30 DU + 10 situps

B) Wod 2

5 rnds: 16 KB swings (53/35), 8 box jumps, 5 HSPU,