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CrossFit Bolton
WODS & News

Wednesday 161102

A.
Five rounds, not for time, of:
3 Weighted Pull-ups
9 Handstand Push-ups

Coach Alex’s Notes:
Scale these movements according to your current ability. Use a spotter if you can’t do a Pull-up yet. Practice Strict Deficit Handstand Push-ups if 9 consecutive Handstand Push-ups is too easy for you. Simplify the Handstand Push-ups by practicing from a pike position with your feet elevated on a box or perform seated dumbbell presses.

B.
21-15-12-9 rep rounds for time of:
115/75 pound Push Press
115/75 pound Hang Power Clean
Wall Ball Shots, 20/14 pounds

Scaling Options:
L3: 95/65
L2: 75/55
L1: 65/35

C.
100 Banded Pushdowns