CROSSFIT VIDATHA

2017 September 11

STRENGTH Handstand Progressions 3-5rds of – 10sec Wall HS hold > 10 elbow bents > 10 shoulder shrugs > 10sec Wall HS hold METCON Partner WOD 10min AMRAP – wall balls – 12 C2B Pull-Ups *while 1 person reps wall balls, tho other does 12 pull-ups *score is # of wall balls

2017 September 8

METCON Partner WOD 7min AMRAP – Cindy relay (5 pull-ups, 10 pushups + 15 squats) *1 partner holding a goblet half squat 7min AMRAP – Snatch complex relay (9 Snatch Dls + 6 Hang Power Snatch + 3 OHS) *1 partner holding plank 7min AMRAP – 14 cal row + 7 Burpees relay *1 partner…

2017 September 5

GYMNASTIC STRENGTH: Plank Progressions 5rds of – 10 Scap Pushups – 20sec plank – 20sec SA Plank/side – 20reps forearm plank with partner clap – 10 straddle running man (modified reverse hyper) METCON: 15min AMRAP – 30 Double Unders – 20 Rotational Slams – 30 Double Unders – 20 Medball Cleans

2017 September 4

STRENGTH – Front Squats 5-5-5 *in between sets do 5 single leg hip thrust/leg (empty bar) *go on every 3minutes – Push Press 3-3-3 *in between sets do 5 bent over DB row *go on every 3minutes – Thrusters 1-1-1 *in between sets do 5 single leg box jumps/leg *go on every 3minutes