Friday July 13th

Jack 2011 Handstand if Alligator Point FL.

Skill:

Handstand Progressions

WOD:
Level 1 Beginner:

“Friday The 13th”

13 Min AMRAP  Of:

13 Box Step Ups (24″/20″)

13 Sit Ups

13 Push Ups

13  Jumping Pull Ups

Level 2 Intermediate:

“Friday The 13th”

13 Min AMRAP  Of:

13 Lateral Over the Bar Jumps (24″/20″)

13 Knees 2 Elbows

13 Push Ups

13   Banded Pull Ups

Level 3 Advanced: 

“Friday The 13th”

13 Min AMRAP  Of:

13 Lateral Over the Bar Jumps (24″/20″)

13 Toes to Bar

13 Handstand Push Ups

13  Pull Ups

Assault on weakness Competitor’s WOD as Per The Outlaw Way:

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning

4 rounds for total working time of:

Run 400m
20 Pullups

*Rest 1:1 between each round.