WOD – Tue, Jan 10
Warm-up
SPECIFIC WARMUP
HANDSTAND WALK
1 wall walk
2×10 handstand shoulder taps
2:00 walk-to-wall drill
HANDSTAND PUSH-UP REVIEW
:10-:20 handstand hold
2 handstand push-up negatives
1:00 handstand push-ups or piked handstand push-ups
4-6 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00
POWER CLEAN REVIEW & LOADING
5 clean deadlifts
5 clean pulls
5 hang power cleans
5 touch-and-go power cleans
LOADING
3×3 unbroken reps
230110 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 10:
1-2-3-4-5… etc.
Power clean (95/135 lb)
Deficit handstand push-up (4/2 in)
INTERMEDIATE
AMRAP 10:
1-2-3-4-5… etc.
Power clean (65/95 lb)
Deficit pike push-up (3/1.5 in)
BEGINNER
AMRAP 10:
1-2-3-4-5… etc.
Power clean (35/45 lb)
DB shoulder press (10/15 lb)
<h3>INTENDED STIMULUS</h3><ul><li>7+ rounds for most athletes.</li><li>Athletes should be able to do 5+ reps of whatever version of the handstand push-up chosen.</li><li>Great opportunity for athletes to get after a more challenging gymnastics movement.</li><li>Power cleans should be fast touch-and-go reps.</li></ul>
Cool Down
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1-2 sets:
:20 plank hold
:20 pike hold
:20 DB deadlifts
1 wall walk
1 set:
:20 plank hold
:20 pike hold
:20 DB hang clean
1 wall walk
1 set:
:15 DB strict press
:15 DB push press
:30 DB power clean
1 wall walk