Workout of the Day – Saturday 5/13/17

13 May

OBSTACLE COURSE!

CROSSFIT 323 WOD RESULTS – 5/13

Workout of the Day – Friday 5/12/17

12 May

HANDSTAND SKILLS:

4 X 3 Strict Handstand Push-ups

4 X 3 Wall Walk-ups

4 X 30 sec Handstand Hold

4 X 12′ Handstand Walk

then

Skin-the-Cat + 3 sec German Hang + 5 sec pause on return:

2 – 2 – 2 – 2

then 

Pull-ups w/ 5 sec descent:

5 X 4

then 

L-sit to Tuck:

Hold each position for 3 sec.

X 4

Extra Credit:

Any main lift you missed during the week…

Front Squat

Back Squat

Bench Press

 

Workout of the Day – Thursday 5/11/17

11 May

BACK SQUAT: 

3 – 3 – 3 – 3 – 3

then

EMOM for 10 min of:

5 Toes-to-Bar

5 Hang Power Cleans (135/95)

then

4 Rounds for Time of:

200 m Run

20 Hollow Rocks or 30 sec Hold

Extra Credit:

Bulgarian Squats:

8 – 8 – 8 – 8

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