May 2, 2017

 

a) WARM UP:

  • Run to the end of the gym and back 2X, then do 20 arm circles
  • Side shuffle to the end of the gym and back, then do a :20 sec plank
  • Run to the end of the gym and back 2X, then do 20 jumping jacks
b) STRENGTH & SKILL:

The following work will be done in AMRAP format.  

On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional 5 min AMRAP 

1) Minutes 0:00 – 5:00:

Handstand Floater Practice (or Free Standing Handstand Practice)

**A handstand floater is kickup to the wall and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

2) Minutes 5:00 – 10:00:

A) 3 Strict Chest-To-Bar Pull-Ups

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

**If we do not yet have 3 unbroken strict C2B Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.

Minutes 10:00 – 15:00:

A) 5 Strict Toes to bar

B) 10 Pausing Supermans (1 second pause at the top of each rep)

**If we do not have strict T2B just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

Minutes 15:00 – 20:00:

A) 3 Inchworms

B) 3 Pausing Ring Rows (3 second pause at the top of row)

 

c) WOD:

15 min AMRAP:

  • 15 Box Jump Overs (24/20)
  • 12 Ring Dips
  • 9 Power Cleans (155/105)

 

d) ACCESSORY WORK:

10:00 Cool down Bike or Row

Conversational, light pace from start to finish. Put a towel over the monitor – speed or calories does not exist here. Flush the legs out to bring about a faster recovery.

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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