WOD Tuesday October 13th

Festivus Games this Saturday,October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions!

October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser!

October 31st Havoc Partner WOD @ 11 AM!

Warm up: 2 Rounds: 10 Sit ups, 30 Sec handstand hold

  1. Handstand push ups: 5 sets of max reps

Hardest to easiest – looking for a rep range of 8-10 per set

(Example: deficit, strict, banded deficit, kipping)

2. As many reps as possible in 12 minutes:

Ascending ladder of the following movements, they increase each round

Pistols 1, 2, 3, 4, 5, 6, 7… (each leg)

Toes to bar 2, 4, 6, 8, 10, 12….

Double Unders 5, 10, 15, 20, 25, 30….

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