WOD – Sun, Dec 11
Warm-up
SPECIFIC WARMUP
HANDSTAND AND WALL WALK PROGRESSION
:30 shoulder taps
:30 shoulder taps in pike
:30 partial wall walk
:30 wall walk
:30 partial kick up
:30 handstand hold
PRE-WORKOUT SKILL (Checkmark)
3 x 1:00 rounds for reps:
50 double-unders
Max-distance handstand walk/progression
– Rest 1:00 between sets.
<ul><li>If athletes cannot perform</li><li>Beginner: :30 single-unders, :30 bear crawl or DB overhead carry</li><li>Intermediate: :30 double-unders, :30 handstand walks to wall</li><li>Advanced athletes: as written</li></ul>
SPECIFIC WARMUP
1 set:
50-m KB farmers carry
25-m Sled push
221211 WOD (Time)
RX
3 rounds for time:
9 wall walks
100-m KB farmers carry (53/70 lb)
25-m Heavy Sled push
INTERMEDIATE
3 rounds for time:
7 wall walks
100-m KB farmers carry (35/53 lb)
25-m Heavy Sled push
BEGINNER
3 rounds for time:
5 wall walks (partial range of motion)
100-m KB farmers carry (26/35 lb)
25-m Heavy Sled push
Cool Down
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:30 Samson stretches (press arms up hard)
:30 pec stretch/arm
10 single-arm DB strict presses/arm
1 set:
:30 single-under speed steps
:30 bear crawl (straight legs and high hips)
:30 single-under speed steps