Author Topic: DPCFN: 110306 Back squat, handstand walk  (Read 1330 times)

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Offline BobChase

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DPCFN: 110306 Back squat, handstand walk
« on: March 06, 2011, 07:38:10 AM »
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Post time to comments.

Big Dawgs:
as Rx’d

women - 95#

Pack:
Five rounds for time of
95 pound Back squat, 20 reps
Handstand walk 20 yards

women - 65#

Puppies:
Three rounds for time of
25- 45 pound Back squat, 12 reps
Handstand walk 12 yards

Buttercups:
Three rounds for time of
pvc-15 pound Back squat, 12 reps
Handstand walk 12 yards

Subs for handstand walking:
Puppies and Buttercups might use bear crawls or wheelbarrow walks

Pack a few subs might be
1. Handstand holds for time
2. Kick up to a handstand with your back to the wall and using the wall for support walk sideways down the wall
Cash out Wall walks

3. Walk up and down the wall as shown here
GymnasticBodies.com - Cast Wall Walks

4.  Wall runs, either facing the wall or back to the wall as shown here
GymnasticBodies.com - HS Wall Runs


Offline BobChase

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Re: DPCFN: 110306 Back squat, handstand walk
« Reply #1 on: March 07, 2011, 05:34:18 AM »
Buy in:
5 min jump rope
20 sit ups x 2
10 ring dips x 2
15 overhead squats x 2

Strength:
Back squat 3 x 5
135-205-210

WOD
Pack:
Five rounds for time of
95 pound Back squat, 20 reps
Handstand wall runs 20 shoulder taps

Time: 13:25


Offline z_randy

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Re: DPCFN: 110306 Back squat, handstand walk
« Reply #2 on: March 07, 2011, 08:55:25 PM »
great job Bob!



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