Good at Everything – CompetitorWOD

Sep 30th, 2016

Category: Competitor

Good at Everything – CompetitorWOD

Haley - Dubs be Flowing

Haley – Dubs be Flowing

Warm-up
15 Calorie Row
10 Single Leg KB Deadlifts per side
20 Shoulder Taps*
20 Hollow Rocks
10 Calorie Assault Bike
10 Single Arm KB thrusters per side
20 Shoulder Taps*
20 Supermans

*Freestanding if able

Skill
Handstand Walk or free handstand practice (use the wall) for 5 minutes
THEN
– 3 minutes for max distance HS Walk

Strength
Romanian Deadlift
5-5-5-5

Between sets complete 20 GHD sit-ups

WOD 1
3 Rounds
20 Cal Assault Bike
30 Kettlebell Swings (2,1.5)

Rest 5-7 Minutes

WOD 2
3 Rounds
30 Calorie Row
30 Wallballs

DISCUSSION 2 Comments

  1. Ben Brauer 10/01/2016 at 2:19 am

    HS: went over 1 mat length unbroken, which is a PR
    RDL: 255
    WOD 1: 9:38
    WOD 2: 10:23

  2. Shea 09/30/2016 at 10:29 pm

    HS: 205 ft
    Strength: up to 315 w/ 4 sets GHD
    WOD 1: 7:08 rx
    WOD 2: 8:38 rx