Monday, June 1, 2015

Tuesday - WOD 126 - Totally 80's Crippler Practice

As many of you know, there is a comp coming up later this month that a few of our athletes are doing in Mansfield. It is called the Totaly 80's Crippler.
The comp is located at CrossFit FerVor on 6/13/2015
1315 FM 1187
# 106
Mansfield, TX 76063

totally 80's Crippler Site

We are going to run through a few of these WODs in the next week or so to give those teams some good practice.

So remember what I always say about Team WODs....Why suffer alone, Bring a friend!

Warm up
standard group warm up
wrist warm up for Hand stands
Empty bar warm up

Skill: (15 mins)
Hand Stand progressions
beginners - Work on getting up to the wall
intermediate - Work on Handstand Pulses
Advanced - Practice hand stand walking for distance

Team WOD: (coed partner WOD)
20 Min CAP
buy in - 50 double unders (to be done by 1 team member only)
then... 3 rounds of:
20 toes to bar
15 HSPUs
10 Front Squats 95 lbs
Cash Out - 25 pullups (to be done by the partner that did not do the 50 double unders)

*the 3 rounds in the middle can be broken up however you see fit. Meaning that you can trade off as often as needed.

Scaled version (including masters with a combined age of 70)
Buy-In: 50 Sit-Ups (one teammate)

3 Rounds For Time (as a team)
20 Burpees
15 Wall Ball Shots (10 lbs to a 9′ target)
10 Front Squat (65 lbs)

Buy-Out: 25 Air Squats (one teammate)

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