WOD
Max unbroken reps Hang To Overhead 75% bodyweight
Within 1 minute start:
10 Rounds For Time:
3 Handstand Pushups (each)
6 KB Swings (24/16) (each)
9 Air Squats (each)
Within 1 minute after completion:
Do same number of reps of GTOH 75% bodyweight
This is the May “Painstorm” WOD from the CrossFit Affiliate Page. Scale GTOH load (approx 70-75% 1RM) and HSPU’s as necessary.
*once the Hang movement starts, it can't touch ground & must be passed to Team mate.
*If a band is needed both athletes can work at some time.
*If a band is needed, team mates help each other in and out of bands and move onto swings once 3 reps completed each
*Both athletes can swing at same time but bells can't touch ground till both athletes are done.
*Both athletes can work at same time on Squats
G2O @25kg's x 9
ReplyDeleteDid WOD in 12:9
Another G2O @ 25kg's x 9.
Good workout tonight and getting better at my wall climbs.
My G2O technique is improving also.
g2o@ 57.2k.g x7
ReplyDeletedid the wod in 12:59
everything has requested.
thats why i did not do to many g2o.
knew my arms would be spent on the hand stand push ups.
love the pic mum.
you are crossfit st marys lil nemo.
hehe.