Ideally… You Start On The Wall… Move To Middle Of The Rig Where The Rowers Will Be… Then To The Other Side Of The Rig Where The GHD Machines Will Be Set Up…
But There Will Be Many MODifications For Both The HandStand Push Ups & GHD Sit Ups…
So It Might Look A Little Chaotic… But “Controlled Chaos”…
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ALRIGHT… HERE WE GO!!!
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Strength…
Strict Presses…
NOT Every Min On the Min X 5 Mins!!!
15 Strict Presses @ 75% of your 1 Rep Max
MetCon…
For Time:
15 HandStand Push Ups (Rx’d: M&F…)
15 Calorie Row
15 GHD Sit Ups (Rx’d: M&F…)
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12 HandStand Push Ups
12 Calorie Row
12 GHD Sit Ups
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9 HandStand Push Ups
9 Calorie Row
9 GHD Sit Ups
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6 HandStand Push Ups
6 Calorie Row
6 GHD Sit Ups
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3 HandStand Push Ups
3 Calorie Row
3 GHD Sit Ups…TIME!!!
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3…2…1… GO!!!
Mando
4.3.2023 WOD & Scores…
RainCrossStrengthandConditioning 