Wednesday 170816

Working Kipping Handstand Progressions

Working Kipping Handstand Progressions

MISSING - We are missing a 2xl HERO WOD shirt. IF you took a shirt that was NOT the size you listed on the board next to your name, please bring back the 2XL and exchange it for the size you ordered. We only ordered enough of these t-shirts to give to those that EARNED it by doing 19 HERO WOD’s.

The Importance of More Muscle – https://www.progenexusa.com/blogs/news/the-importance-of-more-muscle?utm_campaign=cycler&utm_content=more-muscle&utm_medium=email&utm_source=infusionsoft

Dynamic Warm-Up – Mobility

Prepare  for…

A. Strength:
Build to a heavy 5 Bench Press

B. WOD: 

**Inspired by Josh Bridges. A true mental and physical test**

12 min AMRAP of Man Makers (minus the squat clean since we did thrusters 2 days ago)

Adv 40/30

Rx 30/20

Man Maker = Push up, row L, row R, burpee, power clean, push press

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:

Back squat 5,5,4,4,3 @32X1, rest 2-3 min

Strict tempo. Built from last week if possible. If your legs feel good despite what we’ve already done this week then you may increase or push a little, within tempo. If legs feel bad, don’t worry too much about weight, but really grease the groove with great movement

 

Alternate, 3 sets

RNT split squat,  dumbbells at side. 5-6 reps @20X1, rest 60

https://www.youtube.com/watch?v=RXnvj_M8aTA

Strict pull up 3-5 @31X2 rest 60

 

Alternate 3 sets

Dumbbell single leg EEL

5-6 @31X1 rest 60

https://www.youtube.com/watch?v=UoH2Kutrfw0

Single arm DB strict press, seated, 6-8 @31X1 rest 60

 

10 min continuous movement

Reverse sled drag 50 feet

8 ring rows, 1 sec pause at top

4 strict toes to rings

6 kipping toes to rings

2 hollow body wall walks. Really fight to not let the back collapse

https://www.youtube.com/watch?v=sjvJHNm0exk

Goal is max reps in 10 min, but with great movement. Continuous movement. Only break may be needed during strict toe to ring

 

 

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