Skill/Strength
Wall Walk + 1-3 HSPU 3-3-3-3 reps (3 minute clock)
Start and finish with chest on ground. On the way down, you must walk back to the starting position (no falling down). A full set would consist of walking up, performing 1-3 handstand push ups, walking down, walking up, 1-3 hspu, walking down, walking up, 1-3 hspu, walking down, rest. If you do not have hspu, hold for 5-25 seconds, each time you go up.
Conditioning
Five rounds for reps of:
Wall Balls, 30 seconds
Rest 30 seconds
In 30 seconds, 5 Box Jumps + Max Reps Burpees
Rest 30 seconds
35#/20# DB Weighted Pull ups, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
For box jumps, you must step down and your burpee jumps must be at least half a foot off the ground (the lowest part of your foot must be higher than about the height of a red bumper). For pull ups, a DB between the ANKLES is the only accepted method.
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A three mob cycle for internal rotation. What a better way to start today's workout than by flossing the rotator cuff? Get after it.
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