Thursday November 18, 2021

Warmup

2 Rounds:

10 Banded Pull Aparts

10 Banded OH Press

10 Good Mornings

:20 Plank

20 Shoulder Taps

5 Negative Pullups

Mobility

Banded Front Rack Fixer :30/Side

Skill/Strength

Spend 10 minutes practicing handstands (walking, holds, handstand pushups, pike pushups, wall climbs, etc.)

Then, for time (5 minute time cap):

25 wall climbs

Modify by doing partial range of motion or some other pushing variation (dips, regular pushups, etc.).  

Then, spend 5 minutes building up to your working weight for the WOD

WOD

5 rounds:

2 deadlifts

10 pullups

3 deadlifts

15 pushups

4 deadlifts

20 situps

F:  light deadlift; ring rows; box pushups

P1:  225/155; chest to bar pullups

P2:  165/115

C:  255/175; 4 bar muscle ups; 8 handstand pushups; 12 GHD situps