For Time:
21-18-15-12-9-6-3
Clean, 95# / 65#
Double-Unders
Deadlift, 185# / 135#
Box Jumps, 24″/20″
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Handstand Walk Progressions –
A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 5 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Donkey Kick x 10 reps
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10-20 reps
*Come down if you become fatigued and feel unsafe upside down.
Interval 2 – Reverse Snow Angels x 20 reps @ 1010
A3. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 sec effort
Interval 2 – Straight Leg Bottom Balance x 40 sec
A4. For 2 min, perform one set of:
Nose-To-Wall Handstand Hold x max effort
AMRAP x 15 min:
5 Handstand Push-Ups
10 Burpees
20 Kettlebell Swings
AMRAP x 18 min:
18/15 cal Row/Ski Erg
15 Wall ball shots
12 DB Snatches
9 V-ups
Power Clean Technique
5 Sets:
3 Low-Hang Power Cleans
5 Rounds:
10 Power Cleans
10 Bar-Facing Burpees
Push-Up Progressions
Every 30 sec, for 3 min, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction)
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Push-Up Negative x 5 reps @ 31A0
*The one second at the bottom of the push-up should be supported off the floor, not laying on the floor.
Handstand Push-Up Progressions
2 sets of:
Back-To-Wall Handstand Hold x 10-30 sec
*This is a large time range to keep you safe. Please come off the wall if you become too fatigued to hold yourself up (don’t fall on your head).
10-12 sets of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.
4 Rounds For time:
40 Double-Unders
30 Sit-Ups
20 cal Row/Ski Erg
10 Handstand Push-Ups
Choose one wod!
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Build to a heavy single.
AMRAP x 15 min:
40 Single Dumbbell Hang Clean & Presses
30 Box Jumps
20 Pushups
10 Deadlifts @BW
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here