WOD Fri Sep 18

Handstanding

5 Rounds:

15/12 Calorie Row
30s Freestanding HS Hold (accumulated) / Handstand Kick-up + Hold / 30 Shoulder Taps

Strict Gymnastics

For Time:

8 Unbroken Sets of 25% of Max Strict HSPU / Push-ups

Work

“Litter Box”

3 Rounds:
3 Burpee Box Jumps @ 24/20
6 Double Dumbbell Squats @ 50/35
9 Deadlifts @ 155/105

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps @ 24/20
6 Double Dumbbell Squats @ 50/35
9 Deadlifts @ 155/105

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps @ 24/20
6 Double Dumbbell Squats @ 50/35
9 Deadlifts @ 155/105

CompTrain

3 Sets of 3 Muscle Snatches + 3 Hang Power Snatches + 3 Overhead Squats
Done at 35-40-45% of 1RM Snatch

EMOM x 6 do 1 Squat Snatch @ 68-71-74-71-74-77%
In the next 6 Mins build to heavy single for the day, aiming for 85-93%