091013

WOD 1:

Alternate between Handstand/handstand pushup practice and chin-ups at 80-90% effort

WOD 2:

Four 4 minute rounds:

8 heavy two arm swings
5 goblet squats
5 push-ups

Rest 2:30 between rounds.

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5 comments

  1. Wod#1
    Handstand 0:30, 0:30, 0:30, 0:30, 0:28
    Chins 10, 10, 10, 10, 8
    Wod#2 28kg bell, goblet squat w bell hanging.
    #1 6 rnds
    #2 4 rnds
    #3 4 rnds
    #4 4 rnds

  2. Completed on Wednesday:

    Warm-up:
    3x Pistols on Slant Board
    3x 40 Weighted Sit-ups w/ 25lbs

    Wod 1:
    HSPU: 11,10,9
    Chins: 12,10,9

    Wod 2:
    w/ 32kg KB

    #1 = 5 rds
    #2-4 = 4 Rds

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