Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAPEach time you break, stop and L-sit from the floor for 20 seconds.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAPEach time you break, stop and L-sit from the floor for 20 seconds.
For Time
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
Wednesday 190522
2 rounds, at any pace to get the same numbers:
Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP
Sunday 200322
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds
♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch
For Time
100 foot Handstand Walk
100 foot Walking Lunges (2x22.5/15 kg)
6 Ring Muscle-Ups
100 foot Handstand Walk
100 foot Walking Lunges (2x22.5/15 kg)
4 Ring Muscle-Ups
100 foot Handstand Walk
100 foot Walking Lunges (2x22.5/15 kg)
3 Ring Muscle-Ups