06.20.2023

Primer- handstand skills
2 sets
A. piked wall facing handstand hold- accumulate 1:30 on wall
B. kick to wall softly x 5 reps
C. donkey kicks to wall x 5-8 reps
 
 
 
WOD
Kettlebell 15
every 3:00 for 15:00
15 American KB swings 53/35
15 KB goblet squats 53/35

at 15:00
800m farmer carry- as heavy as possible

08.14.2021 Partner WOD

Warm Up
Three sets of:
run or row 200m
KB single arm swings x 5 each side (light to medium weight)
KB Deadlifts x 5 reps (medium weight)
Overhead Carry x 50′ each side
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 reps
Tall Plank Shoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps

WOD
"Buy and Hold"
partner wod
100 reps for time
3 KB swings
2 KB goblet squats
1 KB push press right + 1 KB push press left
RX 53/35
INT 40/26
SC 35/18
One partner is working on the reps of the complex while the other is running a 400m. You switch when the runner is back in the gym.
Time Cap 35:00