WOD: 10-16-13

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 minutes to practice:

The bear complex:

1 Power Clean
1 Front Squat
1 Push Press (can be a thruster)
1 Back Squat
1 Push Press from the back (can be a thruster)

Going for form and perfection in execution. Not weight. Work up to 185/115

At the end of the practice, perform a 4 min AMRAP of the complex with 80 – 85% of the heaviest load you managed to correctly perform during practice.



What you see as the picture of the day is the last full week of October.  The first day is Monday and the last day is Friday.  Each day of testing will be like the final workouts at the CrossFit Games, so get ready to workout like a superstar.  Please remember that everything is scalable (except Double Unders) in one way or another.  Schedule your days accordingly and be prepared to work incredibly hard.  Level 1 is for just about everyone in the gym.  Level 2 should be reserved for those with much more experience and know they can handle the workload.  Level 3 is reserved for those who have partial chemical imbalances / foamed at the mouth when they saw the pic.  Let the games begin!!!!…

Next Monday,



Paleo tip of the day:  Don’t get caught up in the details!!!  Place a bigger focus on eating well consistently than trying to eat perfectly perfect perfercterest for one day.  


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