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“180912”

CrossFit Main Site Daily WOD

1.8K 6
  • For time:
  • 5 ring handstand push-ups
  • 5 squat cleans, 185 / 125 lb.
  • 10 strict handstand push-ups
  • 10 squat cleans, 155 /105 lb.
  • 20 handstand push-ups
  • 20 squat cleans, 135 / 95 lb.
  • 40 ring dips
  • 40 squat cleans, 95 / 65 lb.

Scaling
This ‘for time‘ WOD blends heavy, low-rep weightlifting with light, high-rep weightlifting, along with difficult gymnastics exercises. The early rounds should be slow and difficult while the exercises in later rounds should become more manageable, allowing you to move faster.

Intermediate Option
For time:
strict handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.

Beginner Option
3 rounds for time of:
20 knee push-ups
20 squat cleans, 65 / 45 lb.


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