Albany CrossFit – Albany CrossFit: WOD – (Be)tter

Strength

On the Minute x 8 for QUALITY:

ODD: MAX Unbroken Handstand Push-Ups

EVEN: Overhead Squats (135/95)*

* The number of Handstand Push-Ups dictates the number of OHS. If you do 10 Unbroken HSPU then do 10 Overhead Squats.

Match Number in OHS 135/95

[Scale 1]:

HSPU with AB Mats

Overhead Squats (115/75)

[Scale 2]:

Push Ups

Overhead Squats (75/55)

ODD: Handstand Push-ups (MAX Unbroken HSPU)

EVEN: Overhead Squat (135/95)

Workout of the Day

15 Minute Time Cap.

Metcon (Time)

30-20-10 of:

GHD Sit-Ups

Toes to Bar

Wall Balls (20/14)

[Scale 1]:

30-20-10 of:

V-Ups

Toes to Bar

Wall Balls (20/14)

[Scale 2]:

20-10-5 of:

AB Mat Sit-Ups

Knee Tucks

Wall Balls (14/10)