April 4, 2017

 

a) Tabata Warm up….

20s on, 10 s off of:

  • Mountain climbers
  • Sprints – to end of gym and back
  • Lunges
  • Ring Rows
  • Scap Pullups
b) STRENGTH & SKILL::

  • Part 1 – Max Strict Handstand Pushups

This will work in 2 parts…. Part a will be a single max effort attempt.  Part b will be continuing to get reps for 5 min.

Scales:

1) Push ups with toes on box

2) Pike Push ups with knees on box

3) Push ups

  • Part 2 – Max Strict Pull Ups

This will work in 2 parts…. Part a will be a single max effort attempt.  Part b will be continuing to get reps for 5 min.  Allowed to rest at the bottom from the hang position.

Scales: If we do not yet have 2+ strict pull-ups, do:

  • Toe spotted pull ups
  • Ring rows
  • Supinated reverse barbell rows (barbell on j-hooks)
c) WOD:

  • 800m run

Directly into…

5 Rounds:

  • 10 Burpees to 6” target
  • 10 Toes to Bar

Directly into…

  • 800m run
d) ACCESSORY WORK:

Every 2:00, for 4 Rounds:

  • 1:30 Light Bike (not for score)
  • :30s Max Ring Muscle Ups (scale: ring swings)

Finish by accumulating 20 dips any way.

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD