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Tuesday 10/17 WoD

16
Oct

Tuesday 10/17 WoD

SKILL/STRENGTH

FITNESS
Handstand Pushup Development (Strict/Kipping)
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

Kipping Practice: progression
1) Review Strict Pike Push Up (tri-pod position)
2) Prone Hip Pop (tuck knees to chest)
3) Kick Up + Lowering Phase (lower to tri-pod)
4) Full Kipping HSPU practice

PERFORMANCE:
Alternating EMOM x 14

Min. 1 – Handstand Walk x 10′ – 20′ or Freestanding HS Hold practice
Min. 2 – Dual DB Farmer Carry (front rack) x 100′

WOD

FITNESS
 Rope Climb/Double Under
For Time:
50 Double Unders
6/4 Rope Climbs, 15′ Ascent
50 Double Unders
4/3 Rope Climbs
50 Double Unders
2 Rope Climbs

PERFORMANCE
Rope Climb/Double Under
For Time:
75 Double Unders
3/2 Legless Rope Climbs, 15′ Ascent
75 Double Unders
2/1 Legless Rope Climbs
75 Double Unders
1 Legless Rope Climbs

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