Weekend WOD

Conditioning 1:

   Complete as many rounds as possible in 10 minutes of:

     25 meter Handstand Walk buy in then:

       5 Wall Climbs 

       10 Toes to Bar

   Intermediate:

   Complete as many rounds as possible in 10 minutes of:

     Handstand Walk Substitute Against Wall (25 each arm) buy in then:

       5 Handstand Pushups 

       10 Toes to Bar

       *click here to see the handstand walk substitute

   Beginner:

   Complete as many rounds as possible in 10 minutes of:

     Handstand Walk Substitute From Plank (25 each arm) buy in then:

       10 Pushups 

       10 Knees to Elbow

       *click here to see the handstand walk substitute

Conditioning 2:

   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (175# for men/ 115# for women)
                                   OR
     Power Clean (225# for men/ 155# for women)


   Intermediate:
   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (145#/ 95#)
                                   OR
     Power Clean (185#/ 125#)


   Beginner:
   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (115#/ 75#)
                                   OR
     Power Clean (135#/ 95#)


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD 1 DEMO w David Charbonneau



WOD 2 DEMO w Joseph Arias and David Charbonneau

Post Rounds and Reps to Comments for both WODs