Skill - HandStand Hold, HandStand Walk
Thursday 26 Sep - ‘OPT Flight Simulator’ - 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 - Double Under
Skills WOD - 8 Min AMRAP - 9m HandStand Walk, 6 Weighted Pistol Squat, 3 Skin The Cat
Wednesday 18 Sep - 7 Rnds - 10 Single Arm Dumbbell Thruster (22.5/15), 5 Burpee Box Jump, 10 Goblet Squat (24/16), 5 Burpee PullUp
Skills - Rope Climbs and HandStands
Tuesday 17 Sep - 5 Rnds - Every 2 Mins - 9 Ring PushUp, 15 SitUp, 21 Double Under
Strength - Back Squat
Thursday 12 Sep - 7RM Front Squat
Skills WOD
4 Min AMRAP - 1 Legless Rope Climb, 10 Pistol Squat
4 Min AMRAP - 10m HandStand Walk, 10 Pistol Squat
4 Min AMRAP - 3 Bar MuscleUp, 10 Pistol Squat
1 Min Rest after each
1 Min Rest after each
Monday 9 Sep - Down and Up - 70 Dumbbell Snatch (22.5/15), 60 SitUp, 50 KettleBell Snatch (24/16), 40 Russian Twist (MedBall), 30 Plate Ground To OverHead (20/15), 20 Toes To Bar, 10 Dumbbell Squat Snatch (22.5/15)
The second set of Dumbbell Snatches will be from the hang
Friday 6 Sep - ‘Karen’ - 150 WallBall
Skills WOD - 12 Min AMRAP - 3 MuscleUp, 6 Strict HandStand PushUp, 12 Pistol Squat
Thursday 5 Sep - 20 Min AMRAP - 40sec Work, 20sec Rest - 30 Toes Thru Rings, 20 PushUp, 10 V-Sit, 5 Wall Climb
Skill - HandStand Holds and HandStand Walking
Wednesday 4 Sep - 3 Rnd - 5 Burpee Box Jump, 10 Box Jump, 15 Box Jump Over, 20 Box StepUp (22.5/15)
Strength - Standing Sled Drag and Farmers Handle DeadLift
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