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WOD 102717: Mary, Mary Why You Buggin…?


CrossFit: Skill Strength: 3 Rounds 30 Sec. Nose To Wall Handstand holds Holds 10 Scap Pull Ups and Set Up Bands 3/3 Chin Tuck Fall Into PIstols or Stand Up in Pistol or have them work off the box Conditioning: “Mary” 20 Minute AMRAP 5 Handstand Push Ups 10 Alt. Pistols 15 Pull Ups Sub

CrossFit:
Skill Strength:
3 Rounds
30 Sec. Nose To Wall Handstand holds Holds
10 Scap Pull Ups and Set Up Bands
3/3 Chin Tuck Fall Into PIstols or Stand Up in Pistol
or have them work off the box

Conditioning:
“Mary”
20 Minute AMRAP
5 Handstand Push Ups
10 Alt. Pistols
15 Pull Ups

Sub For Pistols Goblet Squat (24/16kg)
Sub For HSPU A-Fram Off Box

RX+
“Mary+”
20 Minute AMRAP
5 Handstand Push Ups (def. 4/2″)
10 Wt. Alt. Pistols (16/12kg)
15 C2B Pull Ups

Hybrid:
WOD 1:
Same as CF

WOD 2:
Same as CF

BootCamp:
WOD 1:
15 Minute Alt EMOM
1) ME Chin Up Hold
(Sub with Ring Row Hold in Chin up Grip)
2) ME Burpee Tuck Jumps
3) ME Double Under Practice
(Sub Power Jump or SSD)

WOD 2:
4 Rounds of Max Effort
40s of Work 20s of Rest
Cal Bike
Cal Row
X-Situps

Score is Total Reps of All three

Novem Barbell Club:
2 Front Squat + 1 Jerk
build up to a heavy max for the day!!!
take no more than 15-20 minutes… then move on.

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 75%
(5) 1+1 x @ 75%

Power Clean
build up to a heavy 2 RM for the day!!!
take no more than 15-20 minutes… then move on.
** reset between each rep **

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