WOD
Friday 12.04.2020
POSTED ON December 3, 2020
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**1. Movement Prep/Activation and Increasing Heart Rate**
7 Plank Shoulder Taps (each side)
7 Glute Bridge (2 sec hold)
3 GHD’s (parallel) + 2 GHD’s or 10 8 Sit Ups
1 Rope Climb or 5 Russian Kettlebell Swings (moderate weight)
* Target number of Reps each set: 12-15 reps
* Target Time: sub 12 Minutes
Max Strict Handstand Push ups (SHPSU)
– Rest 1 minute, then repeat until 63 reps of SHSPU are completed –
21 Russian KettleBell Swings (1.5/1)
Max Handstand Push Ups (HSPU)
– Rest 1 minute, then repeat until 63 reps of HSPU are completed –
* The Scaling aim is for athletes to maintain high intensity and have at least 45 seconds of of work time for SHSPU.
Max Strict Handstand Push ups
– Rest 1 minute, then repeat until 42 reps of SHSPU are completed –
– Rest 1 minute, then repeat until 63 reps of HSPU are completed –
21 Russian Kettle Bell Swings (1/.5)
Max Handstand Push Ups (HSPU)
– Rest 1 minute, then repeat until 63 reps of Pike Push Ups (OR 63 Strict Dumbbell Presses) are completed –
10 Shrimp Squat (each side)
10 Landmine RDL (each side) (OR Dumbbell RDL)