Community WOD (EVF360 & Crossfit)
In teams of 2, for time:
Part A, 20 rounds, partners switching every full round:
1 cluster
2 clean and jerks
3 burpees over bar/DBs
-- rest 2 min, then:
Part B, for time:
80 shoulder to overheads
60/48 cal row
40 sumo deadlift high pulls
200 double unders
40 sumo deadlift high pulls
60/48 cal row
80 shoulder to overheads
Time cap: 36 min
Loads:
Barbell: 115/80 lbs,
DBs: 2x50/35 lbs (SDHP with KB of 32/24 kg)
Gymnastics
Handstand
Activation & Mobility
Skills
Level 1: box pike walk (if not able to support yourself upside down)
Level 2: wall assisted handstand
Level 3: wall assisted handstand with getting feet off the wall periodically
Level 4: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across. Focus on maintaining a tight and straight mid line.
Level 5: free handstand walk
Accessory
Pike Push-ups
4 Sets, 8-12 reps @ 30X1 tempo (3s down, 0s pause, explode up, 1s rest).
Strict Press
3 Sets of 8-10 reps @ 2011 tempo (2s down, 0s pause, 1s up, 1s rest).
Conditioning
14 min AMRAP:
14/12 cal row
14 alternating single DB overhead lunges 50/35 lbs (7 per arm)
50 ft. handstand walk / 3 wall walks
Scaling: Scale the handstand walk to 30 sec handstand hold or 3 wall walks