TUESDAY 10/11/2016

WEEKLY CHALLENGE:

  1. 12 MIN ACCUMULATED TIME DOING CART WHEELS

  2. 12 MIN ACCULATED TIME HAND STAND WALKING (ACCUMULATED AS MANY FEET TOTAL AS POSSIBLE AS A SIDE SCORE) IF UNABLE TO WALK ON HANDS ACCUMULATE THE TIME WORKING ON THE HANDSTAND AND HAND STAND PROGRESSIONS

  3. 25 STRICT HANDSTAND PUSH UPS

WARM UP

  • 1MIN SHOULDER ROTATION

  • 20 PVC OH SQUATS

  • 20 GOOD MORNINGS

  • BURGENER WARMUP

STRENGTH

SHOULDER PRESS (ADD 10LBS)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

WOD 1

12MIN AMRAP

  • 8 PUSH PRESS OR PUSH JERK 115/80

  • 10 BOX JUMPS 30/24

  • 22 SITUPS (11 STRAIGHT LEG & 11 ANNIE)

 

1MIN REST

WOD 2

SUICIDE SPRINT FOR TIME