Friday January 11, 2019

I can do all things through Christ of strengthens me. -Philippians 4:13

Jan 11th WOD
Every 1:30 for 8 sets
1 Power snatch + 1 squat snatch

For time:
21 – 15 – 9
Overhead squat (135lbs/95lbs)
Box jumps (30″/24″)

Open Prep Sunday

Open Prep Skill Work

Handstand Push ups

Progression 1 – 3x10s Hold tripod (knees on elblows to start if to easy extended to knees off elbows)
progression 2- 3x10s Headstand (legs locked out straight)
progression 3- 3×3 Kick ups to wall + 10s hold at lockout
progression 4- 3×2 Negative HSPU into tripod (load position)
progression 5- 3×1 HSPU with 10# plate and AbMat
Progression 6- 3×1 HSPUs if capable

Every 2:30mins for 15 mins
Sprint 12/8 cals on AirBike
1-10 HSPUs
* If you have HSPUs go for ten every round
**If you are trying to get them give 1 attempt and then right into 3 wall walks

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