a) WARM UP:
From whiteboard to the end of the gym::
Repeat once |
b) SKILL:
Part #1 – Strict Handstand Push up work
Rest 1:30-2:00 between sets
Part #2 – Midline Alternating Tabata (8 Sets of :20s on / :10s off)
** Do :20s of Hollow rocks, turn over during the :10s break and into :20s of superman rocks, etc… |
c) WOD:
Part #1 – in a 5:00 Window…
Rest 5:00 Part #2 – in a 5:00 Window…
Rest 5:00 Part #3 – in a 5:00 Window…
** 1 Round of “The Chief” is 3 Power Cleans, 6 Push ups, 9 Air Squats |
d) ACCESSORY WORK:
Grip Strength work…. Choices:
|