Roy Boy

S/S

Hand Stand Walk Practice 10min

Warm up:

1 x 2 Wall Walk


Pick one of the 3 areas to work on for the 10min


Area 1)Partner drills

1- Wheel Barrow Walk

1 x 2 - 10ft


2- Partner spot Free Hand stand kick up and hold

1 x 2


Area 2)

Kick up or Wall walk and 10sec hold against the wall

4 x 1


Lateral Wall walk against the wall

2 x 6ft in both directions


Area 3)

Pike Hand stand walk Around the plyo box 1 x 3  laps in both directions


Hand stand walk

5 attempts at max distance - rest as needed between attempts


WOD: FT

50-40-30-20-10

Air Squat  

35-30-25-20-15

Push up


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Tier 1

Tabata

SDHP w/KB 55/35

Rest 1min

Row - cal

Rest 1min

Single arm DB Push press * 35/25

Rest 1min

Box jump 20/14

Rest 1min

Wall ball 20/14


-scoring in total reps for each exercise(not true Tabata scoring)


*Alternate arms each interval. Score is total reps adding left arm and right arm reps together.

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17.3

Prior to 8:00, complete:

3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch, 185 lb.

*If all reps are completed, time cap extends by 4 minutes.

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