Dec 19, 2018

 

a) WARM UP:

3 Rounds

  • 10 Banded good mornings
  • 2 wall walks
  • 10 banded overhead squats
  • 20 Second handstand hold
b) CONDITIONING EMOM:

EMOM for 9 Minutes

  • 8/6 Calories on the bike
  • 2 Strict Handstand Pushups + 2 Kipping Handstand Pushups

(if there are too many athletes to get the AAB work in, sub in rowing calories 8/6)

(db strict press x 2 + db push press x 2 as a scaling option)

c) Specific Warm Up and WOD Prep

  • 5 Burpees
  • 10 Double Unders
  • 5 Box Jumps
  • 10 Pushups

WOD

  • 50 Calories on the bike
  • 75 Double Unders (pref: 125 singles, or as instructed by your coach)
  • 50 Burpees
  • 75 Double Unders
  • 50 Box Jumps (Rx: 24/20, Rx+: 30/24)
  • 75 Double Unders
  • 50 Pushups (Rx+: deficit of 45 + 10 plates)

Time cap: 25 min

 

d) Extra:

  • 15 Minute Practice static handstand hold

 

Posted in WOD