Bear Canyon CrossFit – WOD
Bench Press (Every 2:00 minutes, 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
Percentage is based on your 1rm Bench Press
)
“Patriarchy” (Time)
For Time:
50 Double Unders
9 Strict Handstand Push-Ups
50 Double Unders
12 Strict Handstand Push-Ups
50 Double Unders
15 Strict Handstand Push-Up
50 Double Unders
18 Strict Handstand Push-Ups
RPE: 6/10 Timecap: 14:00
Rx+:
For Time:
9 Strict Handstand Push-Ups
50 Unbroken Double Unders
12 Strict Handstand Push-Ups
50 Unbroken Double Unders
15 Strict Handstand Push-Ups
50 Unbroken Double Unders
18 Strict Handstand Push-Up
50 Unbroken Double Unders
21 Strict Handstand Push-Ups
Level 2:
For Time:
50 Double Unders
9 Box Pike Handstand Push-Ups
50 Double Unders
12 Box Pike Handstand Push-Ups
50 Double Unders
15 Box Pike Handstand Push-Ups
50 Double Unders
18 Box Pike Handstand Push-Ups
*Toes on Box
Level 1:
For Time:
50 Double Unders
9 Dual Dumbbell Push Press
50 Double Unders
12 Dual Dumbbell Push Press
50 Double Unders
15 Dual Dumbbell Push Press
50 Double Unders
18 Dual Dumbbell Push Press
Load: 35/25lb, (16/12kg)