Wednesday 6-12-13

 In WODs

Warm Up

5 min. Shoulder Mobility
2 min. AMRAP Handstand Push Ups

Skills

Press
Push Press

WOD

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

B.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
115/75 lbs Push Press x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

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CF Teens

A.
Three sets, not for time, of:
Muscle-Ups x 4-6 reps
Strict Handstand Push-Ups x 10-12 reps
L-Sit x 45-60 seconds

B.
Six sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

C.
Three sets of:
Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean
(rest 10 seconds between singles)
Rest as needed

D.
Three rounds for time of:
40 Calories of Rowing
20 Burpees Over the Erg
20 Toes to Bar

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Travel WOD

Tabatas
8 rounds of:
20 sec of work
10 sec of rest
push up
then
squats
score the total number of reps.
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