January 11, 2020 WOD – 01112020

10
Jan

January 11, 2020 WOD – 01112020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“The one you miss, others will find.”

Warm-up

AMRAP 7

25-ft high-hips bear crawl

10 PVC pass-throughs

10 push-ups

10 Good mornings

5 high box jumps

Specific Warm-up

Strict ring dip

2 sets of 20-second ring support

2 sets of 3 ring dip negatives (3-seconds down)

10 jumping ring dips

5-10 strict ring dips

Strict handstand push-up

3 wall walks

25-ft of walking partial kick-ups

2 sets of 3 negative handstand push-ups

2 sets of 1-3 strict handstand push-ups

Workout of the Day

Metcon (Time)

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row
Scaling Option 1:

5 rounds for time of:

15 Pike handstand push-ups

15 Jumping ring dips 3 sec lower

1,000-m row/bike

Scaling Option 2:

5 rounds for time of:

15 Pike handstand push-ups

15 Bench dips

1,000-m row/bike

Cooldown

Coaches Choice