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Thursday 03.12.2020

POSTED ON March 11, 2020

Thursday | 03.12.2020

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Warm Up:
:15 handstand hold
5 squat cleans
:30/:30 side plank
30ft spider man lunge
1min/1min pigeon
X3
 
Breakout – 10 minutes to work on kipping HSPU 
 
Strength: Build to the following complex in 5 sets 2 squat clean + 3 front squats
 
WOD: 15min time cap “Gorilla”
 
RX 10-1
Hang Squat Clean 135/95
handstand push up
For time
Intermediate 10-1
Hang Squat Clean 115/85
handstand push up to ab mat
For time
 
Beginner 10-1
Hang Squat Clean 115/80 (weight stays the same as intermediate)
pike handstand push up off box
For time
 
ROMWOD:
1min Dragon L/R
1min lizard L/R
2min saddle stretch
3 rounds

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