WOD – Wed, Jan 18
Warm-up
SPECIFIC WARMUP
HANDSTAND WALK
1 wall walk
10 handstand shoulder taps
10 handstand shoulder taps
2:00 walk-to-wall drill-progression
2:00 handstand walk practice
SKILL WORK (Checkmark)
On an 5:00 clock:
Max distance handstand walk
Or
EMOM 5:00:
:30 shoulder taps in handstand hold or piked handstand
SPECIFIC WARMUP
SHOULDER PRESS REVIEW
3 sets x 5 shoulder presses
above workout weight
GHD SIT-UP REVIEW
3 sets x 5 GHD sit-ups
or and alternating
3 sets x 5 BBsit-ups 35/45 15/35 pvc/15
230118 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 shoulder presses (65/95 lb)
15 GHD sit-ups
INTERMEDIATE
AMRAP 15:
:30 handstand hold
:30 L-sit
15 shoulder presses (55/75 lb)
15 BB sit-ups (to parallel)
BEGINNER
AMRAP 15:
:30 plank hold
:30 seated leg raise hold
15 shoulder presses (35/45 lb)
15 BB sit-ups
<h3>INTENDED STIMULUS</h3><ul><li>Athletes should get 3-4 rounds.</li><li>This workout will test stamina of the upper body and the midline.</li><li>Shoulder presses and GHD sit-ups should be unbroken for first couple rounds at least, but may be unbroken strategically as the workout goes on.</li><li>Practice building stamina in a challenging version of the L-sit that can be held for repeated :15-:20 sets.</li></ul>
Cool Down
2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
1 set:
:30 single-unders
:30 walking lunge
:30 alternating plank shoulder taps
:30 hang from bar contracted
1 set:
:30 single-single-double-unders
:30 walking lunges
:30 alternating pike handstand hold shoulder taps
:30 bar hang chin above bar
1 set:
:30 double-unders
:30 walking lunges
:30 alternating handstand hold shoulder taps (against the wall)
:30 hang from bar contracted