Friday's WOD - 10/26/2018


Skill:

Handstand Push-up Progression, perform this as a class, athletes will perform 5-10 of each progression working to find the most difficult option they can complete with good technique.

Strength:

e90s x7:

Rd 1-2: 5 UB Power Cleans

Rd 3-4: 4 UB Power Cleans

Rd 5-7: 3 UB Power Cleans

**Starting at a light to moderate weight (30-40%), athletes will gradually build to a challenging weight for this complex. Scaled athletes should stay at light to moderate loads focusing on good technique and position.

WOD:

For Time:

400m Sprint

15 Handstand Push-ups

9 Power Cleans @65-75% / 3-5 UB Reps (205/135)

400m Sprint

12 Handstand Push-ups

6 Power Cleans

400m Sprint

9 Handstand Push-ups

3 Power Cleans

6PM - Halloween WOD:

"Jackie"

For Time:

1000m Row

50 Thrusters @20-30% / 10-12 UB Reps (45/35)

30 Pull ups / Seated Pull-up / Ring Row

**Repeat from 04-07-17, 11-30-15, 04-28-15, 10-31-14 & 06-16-2014**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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