WOD Saturday 7/1/17

by | Jun 30, 2017 | News | 4 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Spit Fire

1-2-3-4-5-6-7-8-9-10

Handstand Pushups
Toe 2 Bar
Squat Cleans (95, 65)

*Scale load as needed
*Options for hand stand push-ups:
1. Box HSPU
2. 1 ab-mat
3. scale volume
4. Push-ups
Options for toes to bar:
1. Knees to 90
2. Ab-mats x2

Post WOD
Roll out for 4 minutes

4 Comments

  1. Eric Bucher
    Eric Bucher on July 1, 2017 at 11:37 am

    It was a hot one!

    23:45 75# squat cleans. TTB and HSPU were RX

  2. John(Frozen)
    John(Frozen) on July 1, 2017 at 12:59 pm

    14:07 rx

  3. Ilana
    Ilana on July 1, 2017 at 2:31 pm

    22:41 RX

    The first few sets were deceivingly easy! I was very happy to get all the toes to bar, even if singles. Thanks to CJ and Gia for helping me figure out how to push down on the bar for the T2B!

  4. John(Frozen)
    John(Frozen) on July 1, 2017 at 2:42 pm

    Great job Ilana!