CFCody WOD

Gymnastic WOD - Handstands/Inverted

For the next 4 weeks we will be focusing our gymnastics WODs on the Handstand. If you have no desire to go upside down, do not worry...we will also be working on overall shoulder strength.

Test

Max set of HSPU (strict or Kipping) - record this, we will re-test in 6 weeks

:45sec ON :15sec OFF x 3 rounds: (9mins)
1 - HEADstand or tripod position
2 - Shoulder Taps/Shrugs
3 - Donkey kicks on box

-Like the previous 4 weeks, this is for QUALITY not QUANTITY.

Conditioning

16 min AMRAP:
5 strict pull ups/kipping pull up
10 DB Snatch (70/50)(50/35)
15 Lateral Burpees

PureFit WOD

Rowing Capacity

100% effort for :45sec
Baseline effort for 3:15sec
3 rounds (12 min)

Conditioning

12 min AMRAP:
5 pull ups/ring rows
10 DB Snatch
15 Slam Balls