Monday 5/10/10 WODs
Capital Main WOD:
Warm up:
Run 400m
20 KB swings
20 Situps
Pull up review
WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
The prescribed for this WOD are: Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. Scale as needed to Abmats on the HSPUs and Kipping or Bands on the pullups.
Post time to comments.
CF Fundamentals:
WallBalls
SlamBalls
Deadlifts
WOD: 21 – 15 – 9
SlamBalls & Burpees