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Friday 9/23 WoD

22
Sep

Friday 9/23 WoD

CONGRATULATIONS TO OUR SEPTEMBER ON RAMP GRADUATES!!
Back row: Kim, Mike, Travis, Stephen, Zach, Nathan
Front row: Alexis, Stephanie, Jen, Rima, Terri


CONDITIONING:
@ 0:00 AMRAP 20:
5 Handstand Pushups
10 Toes-to-Bar
20 Wall Ball, 20#/14# to 10′

5 minute rest, then:

@ 25:00 AMRAP 10:
5 Box Jump Overs (30″/24″)
10 American KB Swings (32kg/24kg)
20 Double Unders

These workouts are very taxing on their own, and together present A LOT of volume.

TARGET INTENSITY: 8.5/9

SCALING GUIDE
Strict Handstand Pushup:
HSPU1:  If the STRICT HSPU are low (1-3), you may add some kipping reps.
HSPU2:  For athletes who cannot perform strict HSPU but can perform kipping, scale movement to kipping.
HSPU3:  Scale movement to strict dumbbell, barbell, or kettlebell press (mod heavy)

Toes-to-Bar: Athlete should be able to work in consistent sets of 4-6.
T2B1:  Knees to Elbows
T2B2:  Knees to Chest
T2B3:  Abmat Situps

Wall Ball: Athlete should be able to work in consistent sets of 7-10 with short breaks.
WB1:  Scale weight to 10′
WB2:  Scale weight & height to 9′

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