WODs

WOD [A]

3 RFT: Handstand Holds and Burpees

3 rounds for time of: Handstand Hold, 3 mins, AFSAP After each round, perform for each handstand set: 5 Burpees

Example: If the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

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COMP [B]

Every 1 min for 10 mins: Power Clean & Push Jerk

1 Power Clean & Push Jerk, pick load Every 1 min for 10 mins.

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COMP [C]

AMRAP 9 mins: Box Jump Overs, GHD Sit-ups and Double Unders

Complete as many rounds as possible in 9 mins of: 6 Box Jump Overs, 30/24 in 12 GHD Sit-ups 30 Double Unders

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Nothing assigned for September 17, 2019

Warmup - 17/9/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Shoulder rolls forward/back Arms up and over Arm twists (internal /external rotation Forward/back arm circles Push up plus Plank position – active shoulder circles R then L Lat stretch/Tricep stretch on floor Downward dog to cobra 3 rounds 10 hollow rocks 10 squats 5 inchworm (no push up) 10 mountain climbers 20 Double Unders Set up for workout

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