Call Us: (703) 688-2397

Tuesday 12/27 WoD

26
Dec

Tuesday 12/27 WoD

SKILL/STRENGTH:
Back Squat 8RM
(TIMECAP: 20:00)

WOD:
For Time:
21-15-9 Kipping Handstand Push Ups
*alternate with
4-3-2 Rope Climb, 15′ Ascent
(TIMECAP: 20:00)

SCALING GUIDE
The goal is for the athlete to perform movement variations that challenge them. Intensity should be slightly limited by the athlete’s ability to perform the movement, but not so much that they do not finish inside the cap.

Handstand Pushup: Athlete should be able to complete rounds in 3/2/1 minutes respectively.
MOD1: Scale Repititions accordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press”
Scale Up: Deficit HSPU (3″/2″)
Rope Climb: Athlete should be able to complete rounds in 3/2/1 minutes respectively.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls”
Scale Up: Perform Legless for some or all reps

 

EXTRA WORK:
1) 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band

2) Row 60 minutes @ 22-26 strokes/minute + Surges
@ 30 minute mark, begin eight sets of:
0:30 @ 32-34 strokes/minute
2:30 @ 22-26 strokes/minute

GYMNASTICS WORK:
1) 5 Sets:
0:15-0:30 Headstand Hold

1) 5 Sets:
5-10 False Grip Chest-to-Ring Pullup
10 Side Plank Press Ups/Side

Leave a Reply