WOD @crossfitbulach - 29. November 2018





5min AMRAP

150m Row

5 Good Mornings into Squat w. BB

5 Back Squats w. BB

5 Back Rack Lunges w. BB



Shoulder Press

Work up to todays 2RM (2sec pause in top position)




5 Rounds Buy-In:

200 Meter Row

10 Overhead Squat (95/65)

Directly Into…

Max Rounds In Time Remaining:

4 Strict Handstand Push-ups

7 Chest to Bar Pull-ups

12 Air Squats



Rest of time stretch




A. Toes-to-bar endurance


4 rounds

A1. Strict hanging leg lift variation (5-4-3-2 reps)

A2. V-up pulses & hold last rep (5-4-3-2 reps & seconds)

A3. Hanging L-sit hold (5-10-15-20 seconds)


B. Pull-push endurance


4 rounds

B1. Strict dip variation (5-4-3-2 reps)

– Dip variation 1: Russian dips – assisted or unassisted (no feet on floor)

– Dip variation 2: Negative tricep dips on the way down with full dip on the way up (rings or bar)

B2. Ice cream maker variation (5-4-3-2 reps & seconds) – straight legs or bent legs

– Or do strict pull-ups (wide-arm preferable)

B3. Inverted hang hold (5-10-15-20 seconds)

– Scale to a tuck inverted hang hold or hollow hold (triple the time though)


C. Straight body core endurance


4 rounds

C1. Body levers (5-4-3-2 reps) – Single leg bent or both legs straight 

C2. Elevated planche lean slides & hold last rep (5-4-3-2 reps & seconds) 

C3. Weighted hollow hold (10-15-20-25 seconds)

– Hold a 5-10kg weight with straight arms and rotate from hips to overhead (back & forth)


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