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WODs

WOD [A]

3 RFT: Push-ups, Deadlifts and L-Sit Rope Climbs

3 rounds for time of: 30 Push-ups 20 Deadlifts, 185/135 lbs 1 L-Sit Rope Climb, 15 ft

L- Sit Rope Climbs- start seated on the floor Workout courtesy of CrossFit Linchpin.

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COMP [A]

AMRAP 7 mins: Handstand Walks and Burpee Muscle-ups

Complete as many rounds as possible in 7 mins of: Handstand Walk, 10 m 5 Burpee Muscle-ups

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COMP [B]

Kipping Pull-ups : 3x Max Rep

Kipping Pull-ups 3x max rep Rest as needed between sets.

No butterfly.

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TEENS [A]

21-15-9: Dumbbell Squat Clean Thrusters and Burpees

21-15-9 reps, for time of: Dumbbell Squat Clean Thruster, 20/15 kg Burpee

Juniors- 15/10 kg

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Warmup - 23/5/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Leg swings x 10 / side Spiderman to pigeon x 5 / side Rollover to V-sit x 10 Mountain Climbers x 20 Kip swings x 20 Push up plus x 20 3 rounds with Barbell – Single Leg Deadlift x 4 (alt legs) – OH Lunge x 6 – Bent over row x 6 – K2E x 6 – Inchworm pushup x 4 10 mins to warm up to start weight … 3 x 5 sets of DL 1 x Practice rope climb

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