Handstand Double Up

Strength: Clean 1 x 10 @ 60% 1 x 8 @ 65% 1 x 8 @ 70% 3 x 3 @ 75% Front Squat 1 x 5 @ 50 % 1 x 5 @ 65% 1 x 5 @ 70% 2 x 5 @ 75% Skill: 25 Pistols Each Leg 25 Single Leg Box Jumps WOD: 10 Min AMRAP 5 Handstand Push Ups 25 Double...

Slow Boat to China

Strength: Jerk 1 x 10 @60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% Shoulder Press 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% Skill: Row 1000 m Feet Unstrapped @ Damper of 1 This drill is designed to teach you to engage your hamstrings to return to the front of the...

Warm Up 4/6 – 4/12

500 m Row Damper @ 1 (Focus on applying power through the legs) 50 ft. Leg Swing Knee Hug 50 ft. Walking Lunge w/ Samson Stretch 15 Parallel Bar Shoot Through 1:00 Hip Flexor Wall Stretch 50 Double Unders or Attempts 15 Hand Release Push...

A Mile With Some Extra

1 Round for Time: 800 m Run 20 Front Squats 155/110 30 Box Jumps 40 KB Swings 53/35 50 Wall Ball 20/14 800 m Run