April 25, 2019

 

a) WARM UP:

Post to post monster walk

  • Forwards
  • backwards
  • both sides
  • 15 jumping air squats

Then,

  • wall stretch with partner (have partner push on mid back while you’re in wall stretch)
  • 30s glute stretch on wall per side
b) STRENGTH:

  • Front squat: 7 sets of 1 rep at 90% of 1RM

(not a test day- we’ll get there)

c) Specific warm up

  • 10 figure 4s per leg (going down further each time)
  • 5 kipping handstand pushups
  • 10 wall balls
  • 5 beatswings + 5 Chest to bar

WOD

2 Rounds for time

  • 36 pistols
  • 18 Kipping Handstand pushups (P: BTN push presses, Rx+: strict HSPU)
  • 36 wall balls
  • 18 Kipping Chest to bar (P: jumping C2B, Rx+: strict C2B)

Time Cap: 20 minutes

Posted in WOD