Omnis CrossFit Daily WOD, 01/19/2016

Omnis CrossFit – CrossFit

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Ring Dips (5-5-5)

Superset with HSPU


-Banded ring dips (full ROM)

-Dips on box/paralletes

-15 sec static ring hold

Handstand Pushups (5-5-5)

*Superset with Ring Dips.

*If possible perform deficit HSPU


-Handstand pushup from box (Make sure you are mimicking movement. Don’t do a decline pushup.)

-20 second handstand hold (heels on wall)

-20 second handstand hold (toes to wall)

Metcon (Time)

10 RFT

5 Deadlift, 185/135

10 Pistols (total)


Cash Out: 50 Abmat Sit-Ups

*Fight to not come up on your toes for pistol.

Scales: Pistol on box, pistol to box, banded/supported pistol, squat with feet together trying to get as low as possible, air squat.

Ask your coach which scale is appropriate for you.

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