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Wednesday 9/20 WoD

19
Sep

Wednesday 9/20 WoD

Another fun weekend at CFWS!  Check out the Events

Saturday, September 23, 2017 at CFWS

• 8:30 AM – RP Challenge Weigh-In #2
• 9:30 AM (Community WOD) – Elise’s Farewell WOD
• 1 PM – 3 PM – Recipe Social & Potluck

Click the Event link for more details and to RSVP!


WOD

FITNESS:
AMRAP 30:
10 Handstand Pushups
20 Goblet Squats, 32kg/24kg
500m Row

PERFORMANCE:
AMRAP 30:
15 Handstand Pushups
20 Single Leg Squats, alt. legs
500m Row

SCALING GUIDE

Handstand Pushup: Athlete should be able to complete each round in no more than 2:30. Scale repetitions accordingly. Scale movement to Box L Headstand Pushup or Bench Dip.

One Legged Squat: Athlete should be able to complete each round in no more than 2:00. Scale repetitions accordingly. Scale movement to single leg squat with light counterbalance, shrimp squat, shrimp squat to shin, or lateral squat.

Row: Encourage athletes to push themselves to their fastest recoverable pace, i.e. the goal is to use the row to recover, but only recover *enough* to feel good coming back to the HSPU.

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