Saturday 170520 Saturday 1705202017 Regional Event 4 For time: 60-ft. handstand walk 10 toes-to-bars 10 double kettlebell deadlifts 60-ft. handstand walk 12 toes-to-bars 12 double kettlebell deadlifts 60-ft. handstand walk 14 toes-to-bars 14 double kettlebell deadlifts 60-ft. handstand walk 16 toes-to-bars 16 double kettlebell deadlifts Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells. Wod Type: Main Site Daily WODsMovements: DeadliftHandstand WalkToes-to-Bar/Knees-to-ElbowsDeadlift WodsHandstand Walk WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions: Source: www.crossfit.com
Monday 170508 Monday 170508Complete as many rounds as possible in 12 minutes of: Run 200 meters 50-ft. handstand walk 30-second handstand hold Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Handstand HoldHandstand WalkRun/RunningHandstand Hold WodsHandstand Walk WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Tuesday 170411 Tuesday 1704115 rounds for time of: 225-lb. clean and jerks, 4 reps 6 bar muscle-ups 40-ft. handstand walk Wod Type: Main Site Daily WODsMovements: CleanHandstand WalkJerkMuscle-UpClean WodsHandstand Walk WodsJerk WodsMuscle-Up WodsCompetitions: Source: www.crossfit.com
Monday 170320 Monday 170320Midline March 3 rounds for time of: 25 GHD sit-ups 50-foot handstand walk 50-foot overhead walking lunge, 155 lb. Wod Type: Main Site Daily WODsMovements: GHD Sit-UpHandstand WalkLungeGHD Sit-Up WodsHandstand Walk WodsLunge WodsCompetitions: Source: www.crossfit.com
Sunday 170305 Sunday 1703055 rounds for time of: 100-foot handstand walk 30 one-legged squats, alternating Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)Movements: Handstand WalkPistolHandstand Walk WodsPistol WodsCompetitions: Source: www.crossfit.com
Tuesday 170124 Tuesday 170124Make 3 attempts at each of the following: Max set L pull-up Max distance handstand walk Max set pull-up Max time handstand hold Wod Type: Main Site Daily WODsMovements: Handstand HoldHandstand WalkPull-UpHandstand Hold WodsHandstand Walk WodsPull-Up WodsCompetitions: Source: www.crossfit.com
Friday 160805 Friday 160805For time: Run 800 meters 100 push-ups 100-meter bear crawl Run 800 meters 50 handstand push-ups 50-meter handstand walk Run 800 meters Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Bear CrawlHandstand Push-UpHandstand WalkPush-UpRun/RunningBear Crawl WodsHandstand Push-Up WodsHandstand Walk WodsPush-Up WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Saturday 160709 Saturday 160709For time: 185-lb. weighted lunges, 20 steps 20 muscle-ups 200-ft. handstand walk 185-lb. hang power cleans, 20 reps 20 box jumps, 36-inch box 20 handstand push-ups to 6-inch deficit 185-lb. front squats, 20 reps Wod Type: Main Site Daily WODsMovements: Box JumpCleanFront SquatHandstand Push-UpHandstand WalkLungeMuscle-UpBox Jump WodsClean WodsFront Squat WodsHandstand Push-Up WodsHandstand Walk WodsLunge WodsMuscle-Up WodsCompetitions: Source: www.crossfit.com
Thursday 160623 Thursday 1606235 rounds of: 2 minutes of triple-unders 1 minute of handstand walking Rest 2 minutes Wod Type: Main Site Daily WODsMovements: Handstand WalkTriple-UnderHandstand Walk WodsTriple-Under WodsCompetitions: Source: www.crossfit.com
Saturday 160528 Saturday 1605282016 Regional Event 6 For time: 1,000-meter bike 100-ft. handstand walk 10 overhead squats 500-meter row 50 burpee box jump overs 5 overhead squats Men use 225 lb., Women use 155 lb. Wod Type: Main Site Daily WODsMovements: Air Biking/Assault BikingBox JumpBurpeeHandstand WalkOverhead SquatRow (Rowing)Air Biking/Assault Biking WodsBox Jump WodsBurpee WodsHandstand Walk WodsOverhead Squat WodsRow (Rowing) WodsCompetitions: Source: www.crossfit.com