WOD – Thu, Oct 5

Bear Canyon CrossFit – WOD

Turkish Get Up (8:00 minute EMOM

1/1 Turkish Get-Ups

Sub Single arm overhead tall kneeling to standing.)

https://www.google.com/url?q=https://www.google.com/url?q%3Dhttps://www.youtube.com/watch?v%253DL8EohoaRXjc%26amp;sa%3DD%26amp;source%3Deditors%26amp;ust%3D1696182887666424%26amp;usg%3DAOvVaw1OfHtlXHyYDtiwojPx83kh&sa=D&source=docs&ust=1696182887804671&usg=AOvVaw2wkRjAcv1fbZHYAGjrCwwP

“Bella’s Ball” (AMRAP – Rounds and Reps)

16:00 minute AMRAP

16/12 Calorie Echo Bike or 18/13 Calorie Assault Bike

8 Hollow Body Dual Kettlebell Bench Press

200ft Farmers Carry with Kettlebells

8 Strict Handstand Push-Ups

Load: 53/35lb

RPE: 6/10

Rx+ :

Strict Deficit Handstand Push-Ups 4/2.5”

Level 2:

16:00 minute AMRAP

14/10 Calorie Echo Bike

8 Hollow Body Dual Dumbbell Bench Press

200ft Farmers Carry with Dumbbells

8 Box Pike Strict Handstand Push-Ups

Load: 35/25lb, (16/12kg)

Level 1:

16:00 minute AMRAP

12/9 Calorie Echo Bike

8 Hollow Body Dual Dumbbell Bench Press

200ft Farmers Carry with Dumbbells

8 Dual Dumbbell Strict Press

Load: 25/15lb, (12/7kg)

Masters 55+:

16:00 minute AMRAP

14/10 Calorie Echo Bike

8 Hollow Body Dual Dumbbell Bench Press

200ft Farmers Carry with Dumbbells

4 Strict Handstand Push-Ups

Load: 35/25lb, (16/12kg)