Thursday, July 19, 2018

2018-07-20 WOD

Black Widow Week

CrossFit HQ WOD 180707
For Time:
...100' Handstand Walk
...9 Squat Cleans (185/135#)
...75' Handstand Walk
...12 Squat Cleans
...50' Handstand Walk
...15 Squat Cleans
...25' Handstand Walk
Time cap of 20-ish minutes. Record time.



COMPETITORS

CrossFit HQ WOD 180707
For Time:
...100' Handstand Walk
...9 Squat Cleans (185/135#)
...75' Handstand Walk
...12 Squat Cleans
...50' Handstand Walk
...15 Squat Cleans
...25' Handstand Walk
Time cap of 20-ish minutes. Record time. Compare to Nick Urankar's time of



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

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