Aug 2016

wod 2016-08-18

“A:
2 sets of:
Run 200M
Ankle Mobility Drill w/Kettle Bell x 30 seconds per side
Stick pass throughs x 12 reps
Air Squats x 10

B:
Pistol Progression
1. Pistol to a box x 5/5 reps
2. Banded pistols x 5/5 reps
3. Pistol, weighted counter x 5/5 reps
4. Pistols x 5/5 reps
* go as far as you can in the progression, when you cant make the next level do 4 sets on last level

+

Handstand pushup progression (3 sets of each before moving to next)
1. Nose to wall handstand 30 seconds
2. Wall walk x 8 reps (touch hip with freehand if you can)
3. Elevated feet(s) on box x 3 reps
4. Strict Handstand push-up 3
* go as far as you can in the progression, when you cant make the next level do 4 sets on last level

C:
C:
Every 3 min for 18 min
6 Wall Climbes
12 Power Cleans @60/40kg”