Feb 13, 2018

 

a) WARM UP:

  • Row, bike or ski for 2 mins.

Low Intensity:

  • 30 Seconds of Single Unders
  • 5 Pushups
  • 20 Seconds of Double Unders
  • 3 Wall Walks
  • 10 Seconds of Double Unders
  • 1-3 Strict Handstand Pushups

Finish with a :30 sec wall stretch and :30 sec per leg calf stretch.

 

b) GYMNASTICS

5 min AMRAP:

  • 25 Double Unders, 2 Kipping HSPU
  • 25 Double Unders, 4 Kipping HSPU
  • 25 Double Unders, 6 Kipping HSPU
  • 25 Double Unders, 8 Kipping HSPU
  • ……

Continue to add 2 repetitions per round to the kipping handstand push ups until the 5:00 cap is reached.

** scales for HSPU: from box, using dumbbells, or kick up and slowly lower

c) STRENGTH:

5 Sets of 3

** start around 60% of max push press and increase every set

(work for about 12 mins)

d) STRENGTH 2:

  • Push Press

Build to a Heavy Set of 3 

(work for about 15 mins)

 

e) MIDLINE FINISHER:

Not for time; for quality:

With a 7:00 Clock: Accumulate as much time as possible in an L-Sit on Parallettes or hanging.

*Every break, complete 10 Sit Ups

 

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