MON 08.25.14

Handstand Pushups & Pistols

Handstand Pushups & Pistols: bodyweight gymnastics wod with Ernesto and Monica

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 5 Rounds for Time: [20 minute time cap]
3 Man-makers (16/12kg)
9 Chest-to-bar pullups
15 Wallball shots 10ft (20/14)

Post load & reps for press and time for WOD. Ex: 160#, 6 reps, 10:13.

And coming tomorrow…

A. Power Cleans: Every minute on the minute for 10 minutes 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds For Time:
4 Power Clean (m = 115:155 / w = 85:105)
7 Front Squat
4 Jerk
15 Toes-to-bar
Rest 1 minute between rounds

Post load for power clean and time to complete WOD. Ex: 185#, 8:35 Rx

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