Run/Snatch/HSPU
3 rounds for time of: Run 400 meters 15 Squat Snatches 9 Handstand Pushups
Knees to Elbows/Toes to Bar
Just like they sound! Both movements require a strong core and can be done strict or kipping. Performing the movement strict is more of a strength movement while kipping is
Kipping Pull up
The infamous kipping pull up! The kip or swing allows you to generate momentum that will help you to perform more pullups over a shorter period of time. The movement
Squat Clean
An olympic lift, requiring great speed, coordination, power, agility, balance, and strength! Remember to jump up hard and pull your body under the bar as fast as possible!
Back Squats and Handstand Walking
5 Rounds for time of: 20 Back Squats 20 yard Handstand walk
10×100 meters
Ten repeats at 100 meters 90 seconds rest between runs We used a 50 meter turnaround. Fun stuff!
Heavy Metcon
12min AMRAP of: Bench Press, 3 reps (185/135) Back Squat, 5 reps (225/155)
Little Chipper
For time: 50 Power Cleans (135/95) 50 Wall Ball Shots 50 Kettlebell Swings (55/35)
Mile Run Bookend WOD
Run 1 mile 100 Sit ups 100 Back Extensions Run 1 mile You can mix and match the situps and back extensions anyhow.
