CrossFit.com WOD 12/26/18 Tabata Handstand Push-ups Rest 1 minute Tabata Pistols Rest 1 minute Tabata Push-ups Rest 1 minute Tabata Jumping Lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Part A 10-8-6-4-6-8-10 reps of: Power snatches (115/75) Overhead squat Burpees over the bar Time Cap: 14 Minutes Part B Goal: find the pecs and relax the traps 3 sets of Medball pec carry x 60 seconds Push-ups on medball to fatigue L-seated leg lift x 30 seconds Rest as needed between sets
Part A 3 sets of: Sandbag Carry x 60 seconds Rest 90 Seconds Strict Handstand Push-ups + Shoulder tap left then right x 30 seconds (This can be scaled to a box) Part B 3 Minute AMRAP 5 Hang Power Cleans (95/65) 5 Push Presses 5 Kick ups to Handstand (If you’re not using a wall, attempt to hold each kick up for 2 seconds) Rest 2 Minutes Pick up where you left off. Complete 3 total AMRAP’s
In teams of 2 – alternate full rounds to complete 6 total rounds of 4 Power Cleans (205/145) 4 Front Squats 4 Shoulder to Overhead Rest 2 min 20- 18-16-14 Calorie Row Burpees over the rower Rest 2 min 15-12-9 Power Snatches (115/75) Bar Muscle Ups
Part A 18 minute EMOM 1- 5 Dips 2- 8-10 Supinated-grip Ring Rows *For an added challenge, row from a racked barbell and touch chest to the bar. 3- :15-:30 L-sit Part B 12 minute AMRAP. Alternate full rounds with a partner. 3 Manmakers 30 Double Unders