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WODs

Chipper: Kipping Handstand Push Ups, Sit-ups, Double Unders and 6 more

For time: 25 Kipping Handstand Push Ups 50 Sit-ups 100 Double Unders 20 Strict Handstand Push-ups 50 V-ups 100 Double Unders 15 Deficit Handstand Push-ups, 5/3 in 50 Hollow Rocks 100 Double Unders

For Time: 25 Kipping hand stand push up 50 sit up 100 Double Unders 20 strict hand stand push up 50 V-up 100 Double Unders 15 Deficit HAND STAND PUSH UP (5/3’) 50 Hollow Rocks 100 Double Unders 20-Minute Cap 2 red plates for 5 inches 1 yellow + 1 green plate for 3 inches HAND STAND PUSH UP MATRIX Push Up/hand release push up piked hand stand push up (knees on box) Piked HAND STAND PUSH UP (feet on box) 1-2 ab mat kipping hand stand push up 1-2 ab mat strict hspu/kipping hand stand push up strict hand stand push up 5/3 inch hand stand push up deficit hand stand push up can be kipping or strict Weightlifting: Conditioning: WOD Rx Requirements: 
-Open Standards

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Push Press : 3x3 at 50% 1RM

Push Press 3x3 at 50% 1RM Rest as needed between sets.

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Push Press + Split Jerk : 3x2 at 60% 1RM

Push Press + Split Jerk 3x2 at 60% 1RM Rest as needed between sets.

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Push Press + Paused Split Jerk + Split Jerk : 5x1 at 70% 1RM

Push Press + Paused Split Jerk + Split Jerk 5x1 at 70% 1RM Rest as needed between sets.

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Bulgarian Split Squat : 3x6 at 30% 1RM

Bulgarian Split Squat 3x6 at 30% 1RM Rest as needed between sets.

% is of Front Squat

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Nothing assigned for March 20, 2019