GWOD: 5 minutes practice forward roll and handstand into forward roll
BA WOD: 3 RFT:
25 sit-ups
Bear crawls (width of the gym and back)
3 forward rolls
25 squats
Strength: ME: Squat Clean … or
Strength: ME: Shoulder Press
CFE WOD: For total reps:
5:00 max handstand push-ups (use AbMats, or regular push-ups)
2:00 max pull-ups
1:00 max air squats
Men: Manly Sub-Zero Run
~5K run with interruptions: Around every 5 minutes, everyone stops and does the next item on this list:
– 400m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 50 squats
That was man-tastic.
Really enjoyed running in the pre-snowy mists with my younger brothers.
Well done, men! Way to stick together and embrace the challenge!
That was an awesome workout! Loved it, we should have more workouts like that!
BA WOD – this work out made me dizzy, with the rolls and bear crawls, but wasn’t too bad. Can’t remember my time. 🙁
Sub-zero run was so much fun! Good bonding with our fellow brothers and our Commander Mr. Hilliker!