July 25, 2017

 

a) WARM UP:

From whiteboard to the end of the gym::

  • Jog there, do 10 squats
  • Slow bear crawl back
  • Jog there, do 10 lunges
  • Crab walk forwards – half way back
  • Burpee broad jump the rest of the way back

Repeat once

b) SKILL:

Part #1 – Strict Handstand Push up work

  • 7 Unbroken Sets of 30% of Max Strict HSPU

Rest 1:30-2:00 between sets

  • If we do not yet have strict handstand push ups, complete seated dumbbell strict presses to build to pressing strength.
  • Complete 7 sets of 7 unbroken repetitions (you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

  • Hollow Rocks
  • Superman Rocks

** 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…

  • 7 Rounds of “The Chief” (115/80)
  • Max Double Unders in Time Remaining

Rest 5:00

Part #2 – in a 5:00 Window…

  • 6 Rounds of “The Chief” (135/95)
  • Max DU  in Time Remaining

Rest 5:00

Part #3 – in a 5:00 Window…

  • 5 Rounds of “The Chief” (155/105)
  • Max DU in Time Remaining

** 1 Round of “The Chief” is 3 Power Cleans, 6 Push ups, 9 Air Squats

d) ACCESSORY WORK:

Grip Strength work….

Choices:

  1. Pinch 3 10lb plates together in each hand and walk 4 lengths of gym
  2. Farmer carries – heavy kb, db or load up farmer handles – walk 10 lengths of gym
  3. Accumulate 2 mins of hanging from a rope or a towel hung over a bar
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