21
Apr

Monday 4/22/19

By: 321go Leave a Comment

WOD

“Deadhead”

For Total Time (18′ CAP):

3 Rounds:
9 Bar-Facing Burpees
6 STRICT Handstand Push-Ups (Rx: head raised up to 1 abmat)
3 Deadlifts (Rx: 60% 1RM)

REST 3 Mins.

3 Rounds:
9 Burpees to ~6″ target
6 Handstand Push-Ups (may kip) (Rx: head aligned with hands)
3 Deadlifts (Rx: 70% 1RM)

Record deadlift weight and any scaling used to comments.

19
Apr

Saturday 4/20/19

By: 321go Leave a Comment

WOD

No hard time cap, allow ~32 Mins.
New athletes scale # of rounds and/or reps each round

“Kelly”

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cash-Out

Straddle Against Wall
Foam Roll Quads