Nov 29, 2017

 

a) WARM UP:

3 Rounds:

  • 1:00 Light Bike/Row/Ski
  • 5 Burpees
  • 5 Sit Ups
  • 5 Push ups
  • 15 single unders
  • 15 double unders
b) STRENGTH: HANDSTAND PUSHUPS

** % based off of Total Strict HSPU from 2:00/1:00/2:00 Test

Option #1 – Handstand Pushups

5 min AMRAP of the Unbroken Complex:

  • 5% of Benchmark – Dead-Stop Strict HSPU
  • 7% of Benchmark – Strict HSPU
  • 10% Benchmark – Kipping HSPU

Option #2 – Box Pushups

5% of Benchmark – Box Shoulder Taps, each side
5% of Benchmark – Box Pushups

 

c) WOD:

  • Buy-In: 1,200 Meter Row

2 Rounds:

  • 19 Calorie Assault Bike
  • 87 Double Unders
  • 7 Rope Climbs

 

  • Cash out: 1,200 Meter Row

** scale as per your coach

 

d) Accessory:

  • 10:00 Recovery Bike: Conversational pace.

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs

 

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