Warm-up
Coach’s choice
WOD prep
Build to a max difficulty single rep Handstand Push-up. Deficit using plates, Bands on rig, Box, Elevated on wall using ab-mats or plates.
WOD
“It Takes two to Tango”
Teams of 2
AMRAP 16
Cal Bike (15, 10)
10 Abmats
5 Handstand Push-ups
Each athlete will complete a full round then switch.
Options for hand stand push-ups.
1. Box
2. Wall kick up with controlled negative to ab-mat.
3. Push-ups
Post WOD
Over head banded distraction
Thanks for being my tango partner Deb! 11+18 was a good way to start the day. Plus one backbend. 😀
Doing the Tango with Tracey: 11+18 (1 Ab Mat + 1 10# plate for HSPU)
Used the ab mat and 10# plate for working up to max HSPU – Awesome job to Kurt who rocked the deficit HSPU and made them look really easy.
Watched as Tracey executed a perfect back bend – I thought she was going to catch the band with her feet. It was a really good back bend 🙂
There always has to be one class clown….but good to know I am still that flexible.
Another one in the books out in Sonoma at EA’s crossfit.
WOD 1: 21-15-9 cal row and hang squat snatch (75/55)…I did 55#
– rest 5 minutes –
WOD 2: 21-15-9 burpees and pull-ups…I did Rx
WOD 3: 100 dubs…Rx
Total time = 23:35
Time less 5 min rest = 18:35
Defector strict HSPU 13 #10 plates.
Tango with Joe A
16 + 9
Tango with Kathi!
11 + 11
Kathi RX because she is badass when it comes to those HSPU.
DT: 20 bicycle crunches
1 abmat,1 green plate HSPU.
Tango: Aron, Ryan and Roland
11+20 Aron (Box HSPU’s) R+R RX