Saturday January 12, 2019

“Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also. – Matthew 6:19-21

Jan 12th WOD
As a team of 2, complete the following for time:
100 Dumbbell Push Press (50lbs/35lbs), while partner holds a handstand against wall.
75 Dumbbell Squat Cleans (50lbs/35lb), while partner holds a wall squat at parallel

Double Unders, while partner holds a Ring Support
*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held. *All reps completed before moving on to next exercise
**There is a 20:00 CAP on the workout!
Compare to 1/20/18


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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