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 Post time to comments.
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:
Scale and substitute as needed.
Warm up:
25 double unders
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 x3025 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.
