WODs

Two Vines

By November 18, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Gymnastics

EMOM

9 Rounds

GYMN: Handstand Holds (30 Second Hold )

Minute 1.

Freestanding, facing wall, kick up to wall, pike hold, w/ partner.

GYMN: Handstand Negatives (3 x 4)

Minute 2.

4 Negatives on wall, pike on box, standing pike.

GYMN: Strict Handstand Push-ups (3 x 4)

Minute 3.

4 Strict HSPU, wall, pike on box, standing pike, w/ partner.

E3MOM

WOD: Two Vines (AMRAP – Rounds)

E3MOM x 6

Min 1 – 12 Cal Row/10 Cal Air Dyne

Min 2 – 10 Russian KB 70/53# Rx+/ 53/35# Rx

Min 3 – 6 HSPU
18 Min EMOM

Scaling – KB weight, pike, banded pike, box pike, 6 strict press 75/55#

Extra Work

XTRA: Deadlift (3 x 8)

Same weight for all 3 sets.