4 Rounds for time of:
50’ Handstand Walk MRX 100’ Bear Crawl
400 Meter Run
30 GHD Sit-ups MRX Military anchored sit-ups
4 Rounds for time of:
50’ Handstand Walk MRX 100’ Bear Crawl
400 Meter Run
30 GHD Sit-ups MRX Military anchored sit-ups
WOD w/bear crawl, row, GHD
21:39
WOD @ 16:39
50’ Handstand Walk
400 Meter Row
30 GHD
Wod MRx: 18:41
Wod: 4 rounds of:
25’ HSW
400m row (ice)
30 GHD
21:33
*15-20’ unbroken HSW a few times
Skills and Drills
Min 1: 100’ Bear Crawl
Min 2: 10 Push-ups
Min 3: 30 Second Handstand Hold
Min 4: 200 Meter row
Min 5: Rest
Min 6: 50’ Handstand Walk unbroken
Min 7: 10 GHD Sit-ups
Min 8: 30 Second Freestanding HS Hold
Min 9: 200 Meter row
WOD
With 400 Meter Rows (very slick conditions for running)
HS Walks unbroken
All 400 rows were completed in 1:34 or 1:35
GHD’s in sets of 20-10 each round
Time: 16:12
Wod Scaled: bear crawls, 1000 m. Bike, 20 Lunges w/set of 2 #20 DB’s
16:30
Wod
HSW (ub) – 400m row – military anchored
15:45
WOD
With 400 Meter Rows
50’ HS Walks
30 GHD
Time: 19:29
Jamie – you’re ah-mazing!!
That HS walk is going to be an awesome picture!
Activator – completed (w/ a few wall balls mixed in)
WOD w/ bear crawls, row, and GHD’s
18:17
…last set of GHD’s were awful
Great job nooners!!!
wod mrx – 21:20
did half with GHD and half with sits ups
-Got a really bad headache after round 2
WOD Rx-: 21:13
*Rx through round 3- then switched to military sit-ups (spicy back)
**Felt pretty good on the HS Walks today- most were in 2 sets.
WOD Mod
25’ HSW practice – spent a lot of time working these.
400m Row
20 GHD
21:26
Proud of you for working those HSW Kev-O
Wod.
50′ HSW
400m Row
15 GHD/round
16:48
Activator: complete
WOD: 4 rounds
100’ Bear Crawl
400 Meter Row
30 GHD Sit-ups
19:59
Garage Wod
20 min amrap
5 rds
20 bike cals- goblet squats #50 – push-ups
5 rds + 5 cals
100ft Bear Crawl, 400m row, 30 GHD x 4
16:35
Skilled and drilled ✅
WOD w/ bear crawl and military-ish sit ups
-15:53
Hands stayed on my head for sit ups, but fingers weren’t always interlaced.
Bike-ski-row-bike
MRX 15:06
With 400m Row
WOD w/bear crawl, row, GHD
21:14
Wod MRX w/bike and regular anchored sit-ups
18:58
Activator did activator things
WOD Rx (with row)
22:57
Got 1 of my HSWs 50’ unbroken so that’s my win for the day!!!!
All rows done by 1:36
GHDs all 20/10 (took Breck’s reps scheme)
Some obliques after the workout
Home Wod
4 rounds of:
25 push-ups
30 sec hs hold against wall
400m row
30 anchored military sit-ups
Wod RX’d w/1 Km Bike
15:24
HSW & GHD Unbroken
WOD w/ bear crawls and anchored military sit-ups
20:28
WOD w/ bear crawl, row, military sit-ups
21:28