WOD Wednesday 12-4-19

Posted on Posted in WOD

Gymnastics skill:

A single set of Handstand Push-ups for max reps in no more than 3 attempts:

** if you do not have these you can do 3 sets of any given practice number of a scale or technique drill

WOD:

Complete as many rounds as possible in 10 mins of:

Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

10 Kettlebell Push Press (One Arm R)s, 53/35 lbs

10 Kettlebell Push Press (One Arm L)s, 53/35 lbs

10 Burpee Over Kettlebells

Goal: 4+ Rounds

Notes: If you complete 5 Rounds in under 10 min, stop and list the workout “”For Time””. Otherwise, see how far you can get in 10 min.

Scaled Version- AMRAP 10 min OR 5 Rounds:

50′ KB Front Rack Walking Lunge (35’s/26’s)

10 Single Arm KB Push Press (right)

10 Single Arm KB Push Press (left)

10 Burpee Over KB

COOL DOWN:

Plyometric Work:

Single-Leg Deadlift Hop 3 x 10/side

DB Press Jack 3 x :20 sec

Mobility- 3xs 3-way Banded Shoulder Stretch: :20-:30 sec each