hand stand

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Friday 12.12.2014

wodSTRENGTH15 min to find 1 RM Behind the Neck Jerk

CONDITIONING 8 min AMRAP: DB “Fran” 21-15-12-9-6-3 DB Thrusters 40/30 Pull-Ups

Finisher A. 100 Face Pulls B. 3x ME L-Sit or L-Hang

COMPETITION 5 min AMRAP: 5 HSPU 5 Pistols

Wednesday 11.19.2014

wodSTRENGTHA. 15 min to find 2 RM Strict Press B. 3 x 10 DB JM press

CONDITIONING 7  Rounds: 7 Pull-Ups 7  Burpee Box Jump Over

Finisher *50 Push Ups in as few sets as possible

COMPETITION *HSPU instead of Push Up Finisher 3 min Burpees

Monday 10.13.2014

wodSTRENGTHA. 8 x 3 Bench @ 60% every 90 sec B. 3 x 12 Bent Over Barbell Row

CONDITIONING For time:

5 Rounds 10 Push Press 95/65 200m Sprint

5 min Rest

3 Rounds 10 Push Jerks 135/95 200m Sprint

Finisher *50 Pushups in as few sets as possible

COMPETITION *30 HSPU in as few sets as possible

Monday 10.6.2014

wodSTRENGTHA. 3 Front Squats- Every 90 Sec @ 70% for 8 Sets B. 3 x 20 Box Jumps 24/20

CONDITIONING 9 Min AMRAP: 20 Wall Balls 20/14 40 Double Unders

Finisher 50 v-up

COMPETITION 3 x 5 Thrusters @ 135/95 3 x 7 HSPU (strict if possible)