14 Jul 17 – Come On Now

WOD

 

4 Laps Bear Crawl, 2 Laps Inch Worms, 1min Ring Pec Stretch, 1min Handstand Hold
Barbell Warm Up
Deadlift, Power Clean, Front Squat, Clean, Push Jerk, Split Jerk

WOD

4 Rounds AHAP
1 Power Clean
1 Clean
1 Front Squat
1 Push Jerk
1 Split JerkComplete 4 Rounds, record weight of last round.
12mins to complete

 

KB Clean and Jerk Tech 5mins
Handstand Push Up Tech 5mins

 

WOD

COME ON NOW

12min Max Reps on 50 seconds
1: KB CnJ Right 32/24
2: Handstand Push Ups (Def)
3: KB CnJ Left 32/24
4: Handstand Push Ups
5: KB CnJ Right
6: Handstand Push Ups
7: KB CnJ Left
8: Handstand Push Ups
9: KB CnJ Right
10: Handstand Push Ups
11: KB CnJ Left
12: Handstand Push UpsRecord reps of KB CnJ R, KB CnJ L and Handstand Push Ups

WOD

 

Hip Flexors, Hamstrings, Glutes, Pec Major, Tricep Lat Banded