Monday 7-20-15 WOD

Got Deadlifts? Deanna does. 

#momswholift

Monday 7-20-15 WOD

CrossFit:
A.
3 Rounds of...

3-5 Strict HSPU
6 Kettlebell Snatches/arm
30-50 Double Under's
Handstand walk for distance

*Take time building up to your target methods for the workout.
If you are capable of doing HSPU's with a deficit of two or three 45# plates a side use it! If you need to kip to get out of the bottom do that but use a tempo of 32x2 while doing your HSPU's

Build to a heavy six KB Snatches per arm

The goal for DU's is unbroken sets for up to 50 consecutive DU's for those that can. We will scale the number based on ability NOT LOVE OF DU's ;-)

Depending on your handstand walk ability we will have athletes walking a few steps from the wall or across the room depending on your skill level.

Take time to build to the above exercises then start counting your sets once you have achieved a challenging weight/method for each exercise.

B.
3 RFT
15 Squat Cleans 95/135#
15 Pull Ups
 


Fitness:
A.
3 Rounds of...

5 Kneeling Strict KB Press
6 Kettlebell Snatches/arm
20-30 Double Under's
60 Second double KB overhead hold

*Take your time building for each exercise. Once you have found your working weight in all four exercises start counting your three sets.

B.  
3 RFT
15 Double Bell Front Squats 20-30/40-50#
15 Ring Rows/Pull Ups