November 9, 2017

​A. 6 minutes of Handstand Push-Ups
Perform as many reps in 6 minutes of:

1. Handstand Push-Up
2. Rest for 1 minute
3. Handstand Push-Up
4. Rest for 40 seconds
5. Handstand Push-Up
6. Rest for 20 seconds
7. Handstand Push-Up

B. 10 minute EMOM of Double-Unders and Rope Climbs
Every 1 minute for 10 minutes (5 rounds):
Minute 1

1. Max Double-Unders

Minute 2

1. Max Rope Climbs 12 meters

C. 20 minute AMRAP of Run with Plates, Dual Russian Kettlebell Swings, Wall Ball Shots, and more
​As Many Rounds and Reps as possible in 20 minutes:
In teams of 2

1. Run with Plate 400 meters @ 45/25 lbs
2. 15 Dual Russian Kettlebell Swings @ 20/12 kg
3. 12 Wall Ball Shots @ 20/14 lbs
4. 9 Box Jumps 24/20 inches
5. 6 Burpees
6. 3 Strict Chest-to-Bar Pull-Ups

Coach's Notes:
Note how the WOD works... Partner A will run with the plate for 400 m. In the meantime, Partner B will be executing the 15/12/9/6/3 Rep scheme. Once Partner A has returned, Partner B will then run with the plate while Partner A will pick up where partner B has left off. Score will be rounds and reps for the team.