WOD Blog
 | Mon, Mar 4 2024 |  |
| Monday 4 March 2024 | Warm Up Monday 4 March 2024 |
Monday 4 March 2024
(Rounds, Rx2, Rx3)
Skill: Handstand Walking
6 rounds (:30 work / :30 rest)
-elevated inchworms / elevated plank shoulder taps
-kick ups / handstand shoulder taps
-walk to wall / walk with a partner
-handstand walk
+handstand pirouette
+handstand steps on plates
16 Min AMRAP
10 Pistols (RX2 pistols to target below parallel | Rx3 standing to seated box pistols)
10 box jumps 20/24 (Rx3 comfortable height to jump)
10 HSPU (Rx2 2 mats | Rx3 seated to standing db push press)
100 M Run
| 0% |  | |  | 0% |
| 1st | 5+12 Rx | Samantha Bu Mon, Mar 4, 2024 | | 2nd | 5+20 Rx2 | Evion Mon, Mar 4, 2024 | | 3rd | 5+30 Rx3 | Léa Mon, Mar 4, 2024 | | 1st | 6+24 Rx | Christian L Mon, Mar 4, 2024 | | 2nd | 5 + 22 Rx | Matt A Mon, Mar 4, 2024 | | 3rd | 4+4 Rx | Nick T Mon, Mar 4, 2024 |
| Kayla se | 4+30 Rx2 | | | Nick T | 4+4 Rx | | | Jacob Br | 3+14 Rx2 | Finally got a couple pistols without a target | | DeVonna | 4+12 Rx3 | | | Samantha Bu | 5+12 Rx | | | Brittany Sm | 5+30 Rx | | | Kim M | 5 Rx3 | | | Vinod | 5 Rx3 | | | Skye | 5+20 Rx3 | | | Mauricio | 5+15 Rx3 | | | Ryan S | 5 Rx3 | | | Scott P | 5+39 Rx2 | | | Viswanath | 5+15 Rx3 | | | Norm | 4+21 Rx2 | | | Luke Sy | 4 Rx | | | Matt A | 5 + 22 Rx | | | Erin B | 5 + 21 Rx3 | | | Redj | 5 +27 Rx3 | | | Misty T | 4 + 30 Rx3 | | | Shashank K | 4 + 15 Rx3 | | | Hannah S | 7 | Mod | | Adam D | 6+15 Rx2 | | | Emily B | 5+10 Rx3 | | | Léa | 5+30 Rx3 | 15# DBs | | Brian H | 6 Rx3 | | | Kristie W | 6+22 Rx3 | 15# DB | | Justin B | 5+30 Rx3 | | | Kristine | 7+30 Rx3 | | | Josh Br | 6 Rx3 | | | Mandy N | 5+30 Rx | | | Darcy C | 4+12 Rx2 | | | Brianna W | 5 Rx3 | | | Kim K | 5+6 Rx3 | | | Shelli A | 5+30 Rx3 | | | Dan | 6+12 Rx2 | | | Thanmayee | 5+20 Rx3 | | | Suresh | 6+16 Rx3 | | | Justin C | 5+10 Rx2 | | | Cody P | 5+20 Rx2 | | | Shashank g | 5+3 Rx3 | | | Elijah | 6+23 Rx3 | | | Sarah B | 5+20 Rx3 | | | Evion | 5+20 Rx2 | | | Chloe C | 5+19 Rx3 | | | Graham | 4+17 Rx2 | | | Christian L | 6+24 Rx | | | Matthew Wo | 4+28 Rx3 | |
|
Warm Up Monday 4 March 2024
(Time)
2 sets:
100 m run
5 inchworms
5 bootstrappers
8 step ups
8 banded wall/floor slides
Quad smash
Couch stretch
Wrist stretches
5 jumping air squats
3-5 box jumps
4 seated to standing pistols
4 pistols to a target
4 pistols
Handstand progressions
-SKILL WORK-
PRE WOD:
4 pistols
4 box jumps
4 HSPU
100m run
| 0% | | | | 0% |
|
