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Wednesday 12/14 WoD

13
Dec

Wednesday 12/14 WoD

STRENGTH/SKILL:
Handstand Push Ups: Progression

Beginners- Coach led progressions
Intermediate – EMOM x 16
– Odd Min. = 3-8 Kipping Handstand Push Ups
– Even Min. = 5 Burpees to Target (6″- 8″ above max reach)
Advanced – EMOM x 16
– Odd Min. = 3-5 Deficit Kipping HSPUs (4″/2″)
– Even Min. = 5 Burpees to Target (6″- 8″ above max reach)

CONDITIONING:
Every 5 minutes for 4 sets:
20 Barbell Snatches (75/55) – focus on cycling
Run 300 meters
(TARGET INTENSITY per ROUND: 9.5)

EXTRA WORK:
1) Back Squat 8-8-8-8, add 5-10lbs to each set from last week

Notes
If the athlete did not perform last week’s sets of 8, they should perform that workout instead.

2)  AMRAP 7:
10 Sumo Deadlift High Pull, 135#/95#
10 Push Press, 135#/95#
(TARGET INTENSITY: 9)

SCALING GUIDE
Sumo Deadlift High Pull: Athlete should be able to work in fast singles at least. Scale load accordingly.
Push Press: Athlete should be able to complete each round in no more than three sets with short breaks. Scale load accordingly.

GYMNASTICS WORK:
1) Strict Pull Ups [5×5-8] *TEMPO = 1231

2) 5 Sets:
5-10 Ring Dips, turn rings out in support
10 Hanging Tuck Up + L-Negative, 0:05 with straight legs

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