May 9, 2017

 

a) WARM UP:

3 Rounds:

  • 100m Row
  • 4 lengths of gym sprint
  • 10 Plank position shoulder taps
  • 10 beat swings
b) STRENGTH & SKILL:

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s.

Minutes 0:00 – 5:00:

  • Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s 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.

Minutes 5:00 – 10:00:

  • A) 5 Ring Rows
  • B) 5 Strict Ring Dips

If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.

Minutes 10:00 – 15:00:

  • A) 5 Deficit Pushups (athlete’s choice on deficit height)
  • B) 10 Pausing Supermans (1 second pause at the top of each rep)
c) WOD:

4 min AMRAP:

  • 27 Calorie Row
  • 27 Burpees
  • 27 C2B Pull-Ups

Rest 4:00

4 min AMRAP:

  • 21 Calorie Row
  • 21 Burpees
  • 21 Toes 2 Bar

Rest 4:00

4 min AMRAP:

  • 15 Calorie Row
  • 15 Burpees
  • 15 Pull-Ups

 

d) ACCESSORY WORK:

Complete preferably on a bike, but a rower is our next best option.

10 Rounds:

  • 1:00 On / 1:00 Off

 

e) POST-WOD RECOVERY:

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