Warm up
Run 800 meters or three minutes jump rope
25 squats
20 push ups
15 good mornings
10 sit ups
5 pull ups
Repeat circuit without run x2
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Handstand push-up variation video
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Warm Up
Run 400 meters or two minute double unders
Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings
WOD
“Mr. Joshua“
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Scale and substitute as needed.
Warm up:
25 double unders
10 med ball cleans 20 lbs
20 push ups
20 squats
repeat x3
Hang power clean 1-1-1-1-1-1-1 reps
Finisher: 5 minutes max dead hang pull ups on the new bar.
Say hello to your neighbor.
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Hang power clean 1-1-1-1-1-1-1 reps
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L-Sit and/or double under practice, ten minutes.
Optional:Rest Day, wait for Monday.
40 lb. Kettlebell Swing x50
75 lb. Deadlift High Pull x40
V Up x30
25 lb. Deadball slam x20
Burpee x10 (mark is 12″ above max reach)
45lb. Overhead Plate Walk x5 (sidewalk and back)
Three rounds for time
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Not in the gym? Run a 10k.
Practice skill of your choice.
