WOD for 102518

Saturday Announcement!!

CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)!

Classes will be on at 8, 9, and 10! They will take place outside!!

Bring a pumpkin!!!!!!

*All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well*
*Feel free to take advantage of our sister gym access to attend regular classes at Strength & Conditioning Brave, Bull City Strength & Conditioning, or South Durham Strength & Conditioning. Please make sure you register for classes there!!

 

Skill: Rope Climbs (J Hook)

 

Gymnastics: Handstands

“Shoulder & Wrist Warmup:

https://www.youtube.com/watch?v=rlDrUfWv8jg”

 

“HS Walk Strength/Stability:

Handstand shifts (use eraser)

4×8

or

Handstand bench around the world

3×6 (3 to the right, 3 to the left)

https://www.youtube.com/watch?v=mwRTPeE7L04″

 

“Handstands:

Accumulate 2 minutes

1) free standing, 2) wall, or 3) box or wall walk as inverted as possible ”

 

Conditioning

For Time: 12 Min Cap

Buy in: 600m run

then

3 rounds

12  Alt. DB Front Rack Walking lunges

6 HSPU

3 rope climbs

 

L1: 800m run, 70/50, Deficit HSPU, Legless

L2: 600m, 50/35, HSPU, Rope Climbs

L3: 600m, 35/20, Pike HSPU, 3 rope climb attempts

L4: 400m, 20/15, DB OH Press, 6 knee to elbow on the rope