Oct 31, 2016

PRE-WOD MOBILITY:

  • Light rolling for 2 min of T spine/lats
  • Light rolling for 1 min of quads
  • :45 sec wall stretch
  • :30 sec couch stretch

 

a) WARM UP:

10 min amrap of:

  • :20 sec wall sit
  • Run 4 lengths of gym
  • :20 sec front plank
  • Run 4 lengths of gym
  • :20 sec handstand hold
  • Run 4 lengths of gym

 

b) STRENGTH/SKILL:

4 sets of HSPU work

  • Level 1 – you have 4-7 strict hspus – work on strict hspus from a deficit
  • Level 2 – you have 1-3 – work on strict
  • Level 3 – don’t have hspus, but you can kick up on the wall – on wall to negatives with FULL range of motion
  • Level 4: cannot get on the wall – work on hspus from box

Rest 1:30-2:00 between sets

SKILL:

  • EMOM x 5 of T2B work:

Set a goal for 30 secs of work and be consistent through the set.

 

c) HALLOWE’EN WOD:

18 min amrap:

  • 31 pull ups (scale options: go one band lower than normal, ring rows)
  • 31 front squats (75/55) – from floor
  • 31 sit ups
  • 31 push press (75/55) – from floor
  • 31 burpees

 

d) ACCESSORY WORK:

  • 20 evil wheels
  • 2:00 hanging L sits

 

e) POST-WOD MOBILITY:

  • Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash

 

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