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Wednesday 11/29 WoD

28
Nov

Wednesday 11/29 WoD

SKILL/STRENGTH

FITNESS:
A) Handstand Pushup Development – Technique Focus (5 minutes)
B) Accumulate 30 reps in 15:00 of one of the following, listed from highest to lowest proficiency:
1 – Strict Handstand Pushup
2 – Box L-Handstand Pushup (w/deficit)
3 – Box L Headstand Pushup
4 – Pike Pushup w/without deficit

NOTES: The athlete should always break their sets well before failure.

PERFORMANCE:
A) Handstand Pushup Development – Technique Focus (5 minutes)
B) Kipping Handstand Push-up: For Time: 75/60 reps

WOD

FITNESS
Every 5:00 x 4: Bike or Row
Perform 20/15 Calories Max Effort
Rest remaining time.

*NOTES:
– Bike is preferable to row if you have bikes available.
– Every set should be an all out sprint.
– For athletes who cannot sustain max output for 20/15 calories, reduce calories.


PERFORMANCE:
Every 5:00 x 5: Bike or Row
Perform 20/15 Calories Max Effort
Rest remaining time.

*NOTES:
– Bike is preferable to row if you have bikes available.
– Every set should be an all out sprint.
– For athletes who cannot sustain max output for 20/15 calories, reduce calories.)

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