Good at Everything – CompetitorWOD

  • September 30, 2016
  • By :
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

2 Comments

  • Ben Brauer

    10/01/2016 @ 2:19 am

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

  • Shea

    09/30/2016 @ 10:29 pm

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

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