CrossFit WOD for Monday 3-13-2017

WOD

Mar 13, 2017

Strength: Gymnastic work. You should know where you’re at on pistol progressions now. Use whichever handstand method you’re comfortable with. Metcon: Split work as desired, 1 person works at a time. Renegade Row = 1 on each side for 1 rep.

Warm-up w/ a Partner

2 Rounds for each partner: 250m Row, 10 DB Lunges, 10 Renegade Rows, 10 alt. weighted Step Ups

Mobility

Wall Slides 2×10 + Hand Stand Progression

Skill/Strength -10 min EMOM of: 

  1. 50 ft. Bottoms up KB Carry (25ft each side) 
  2. 20s Pistol Practice/20s Handstand Hold

METCON- 25 min AMRAP w/ a Partner 

  • 20 Renegade Rows (50’s/30’s)
  • 20 Box Jumps (24/20)
  • 20 DB Walking Lunges (50’s/30’s)
  • 600m Row

Split work however desireed-Both movements are total reps

Accessory Work

  • Deadbugs + Crunch 3×10
<iframe width="853" height="480" src="https://www.youtube.com/embed/TV2kmZVmML8" frameborder="0" allowfullscreen></iframe>

https://youtu.be/TV2kmZVmML8

Handstand Progression with Carl Paoli

Compliments of Barbell Shrugged

“Chase goals in front of you with the support of everyone behind you. Fight for every rep until the last nanosecond. It all counts.”- CrossFit Games Tweet