May 23, 2017

 

a) WARM UP:

3 Rounds:

  • Jog to the end of the gym and back
  • 4 burpees
  • 4 lunges
  • 4 pushups
  • 4 banded good mornings
b) WOD:

“HELEN”

3 Rounds:

  • 400 m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups (scale: jumping C2B)

 

c) 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 Pausing Ring Rows (3 sec pause at the top)
  • B) 3 Pausing Strict HSPU (1 sec pause with head on floor)

Minutes 10:00 – 15:00:

  • A) 5 Strict T2B
  • B) 10 Pausing Supermans (1 second pause at the top of each rep)
d) ACCESSORY WORK:

Alternating EMOM x 10 (5 Rounds):

  • Odd Minutes – 40 Second Row @ 2K Pace
  • Even Minutes – 10 Burpees over the Erg (lateral)
e) POST-WOD RECOVERY:

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