• 720-449-CFIT

WOD

WOD for 11/21/17

By CrossFitOmnia | In Uncategorized | on November 21, 2017

A. Handstand Push-ups
AMRAP 2:00
– Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)(use ab mats to simulate strict HSPU)
**Rest 1:00
AMRAP 2:00
– Strict Handstand Push-ups (Use Ab mats to do strict)
**Rest 1:00
– Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

B. Every 4 minutes for 5 rounds
– 15 Toes to Bar
– 15 Deadlifts (185/135)(225/155)
– 15/12 Calorie Assault Bike (200 m Run or 200m row)

Additional Conditioning:
1. 2 Rounds:
– 500m Run
*Rest 1:00
– 400m Run
*Rest :50
– 300m Run
*Rest :40
– 200m Run
*Rest :30
– 100m Run
**Rest 3:00 between rounds

2. Midline
– 5:00 D-Ball Hold (150/100)
*Every break: 20 GHD Sit-Ups

OR

Midline
– 2:00 L-Sit
*Every break: 10 GHD Sit-Ups

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