Bulletproof Shoulder
Metcon (No Measure)
* Narrow Grip High Pull: establish your 10 rep max in 3 sets
* Rest as needed between sets
* Wall Facing Handstand Hold: accumulate 105 seconds
* If you were able to complete 105 seconds unbroken Wall Facing Handstand Hold, then try to accumulate 10 x 5 seconds each arm in a 1 Arm Handstand Hold
* Rest as needed between sets
* Wall Facing Handstand Hold: accumulate 105 seconds
* If you were able to complete 105 seconds unbroken Wall Facing Handstand Hold, then try to accumulate 10 x 5 seconds each arm in a 1 Arm Handstand Hold
(13min)
Metcon
Metcon (2 Rounds for reps)
EMOM 12
Minute 0,4,8 – Max row for Meter
Minute 1,5,9- 1 min rest
Minute 2,6,10 – Max rep double unders
Minute 3,7,11- 1 min rest
Minute 0,4,8 – Max row for Meter
Minute 1,5,9- 1 min rest
Minute 2,6,10 – Max rep double unders
Minute 3,7,11- 1 min rest
Record total distance you rowed and total double under reps.
Metcon (Time)
3 rounds for time
30 KB swings 1.5/1 pood
20 triple unders/ 20 Double unders/ 15 Double under attempts
Run 400m
30 KB swings 1.5/1 pood
20 triple unders/ 20 Double unders/ 15 Double under attempts
Run 400m
(14min)
Main Site WOD: https://crossfit.com/workout/2017/06/18#/comments
Main Site WOD: https://crossfit.com/workout/2017/06/18#/comments
CrossFit Juke Joint 