Happy Birthday Joe!
OH Complex
1 BTN Split Jerk + 2 OH Squats
Complex will be done from a rack.
3 Rounds:
400m Run
12 Burpee Box Jumps
15 OH Squats
Intent: Run fast/burpee fast/squat fast.
The Oh Squats should be light enough that you can push for unbroken.
time cap: 15 mins
Find a heavy 1 rep. Squat or power. You choose.
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
8 Rounds:
8 Push Ups
8 Weighted Ab Mat Sit Ups
8 Air Squats
8 Pull Ups
8 Deadlifts
8 Power Cleans
8 SOH
8 Cal Row
time cap: 40 mins
3 Rounds:
10 Strict T2B
20 GHD Sit Ups
30 Back Extensions
Build to a moderate 5 rep
21-18-15-12-9-6-3
Deadlift
Burpees over the bar
Taking it back to WW Day 1. If you were here on opening day, this was our welcome WOD! Lets see how much fitter you are.
time cap: 15 mins
2018 prescribed weight:
RX: 185/125
RX+: 225/155
CrossFit Wig Wag 