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WOD for 102518

24
Oct

WOD for 102518

Saturday Announcement!!

CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)!

Classes will be on at 8, 9, and 10! They will take place outside!!

Bring a pumpkin!!!!!!

*All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well*
*Feel free to take advantage of our sister gym access to attend regular classes at CrossFit Brave, Bull City CrossFit, or South Durham CrossFit. Please make sure you register for classes there!!

 

Skill: Rope Climbs (J Hook)

 

Gymnastics: Handstands

“Shoulder & Wrist Warmup:

https://www.youtube.com/watch?v=rlDrUfWv8jg”

 

“HS Walk Strength/Stability:

Handstand shifts (use eraser)

4×8

or

Handstand bench around the world

3×6 (3 to the right, 3 to the left)

https://www.youtube.com/watch?v=mwRTPeE7L04″

 

“Handstands:

Accumulate 2 minutes

1) free standing, 2) wall, or 3) box or wall walk as inverted as possible ”

 

Conditioning

For Time: 12 Min Cap

Buy in: 600m run

then

3 rounds

12  Alt. DB Front Rack Walking lunges

6 HSPU

3 rope climbs

 

L1: 800m run, 70/50, Deficit HSPU, Legless

L2: 600m, 50/35, HSPU, Rope Climbs

L3: 600m, 35/20, Pike HSPU, 3 rope climb attempts

L4: 400m, 20/15, DB OH Press, 6 knee to elbow on the rope

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