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WOD – Wed, Aug 9
 HERO WOD TShirts : some of the names and sizes were erased by the wrestling mats, PLEASE check the board to see if your name and size is missing. If so, write your name and size on the clipboard by the hero board. Orders will go in Wednesday.

Warm-up

3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation

AMRAP 6:
20 jumping jacks
10 single-arm DB presses/arm
10 scap pull-ups
5 burpees

Skill Work

HANDSTAND WALK

8-10 alternating pike shoulder tap
8-10 alternating handstand shoulder taps
5:00 handstand walk practice

CHEST-TO-BAR PULL-UP
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups / progression
3-6 chest-to-bar pull-ups / progression
 

WOD PRIMER

1 set:
2-3 handstand push ups / DB press /pike on off of box
3-5 unbroken chest-to-bar pull-ups
– Use workout variation of each movement.

080923 WOD (Time)

RX

5 rounds for time:
15 chest-to-bar pull-ups
7 handstand push ups

INTERMEDIATE

5 rounds for time:
10 chest-to-bar pull-ups
5 handstand push ups / progression DB press pike handstand off box

BEGINNER

5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps

INTENDED STIMULUS

9:00-13:00.

Gymnasty workout designed to improve athletes’ skills under fatigue.

This should be a sprint, though the handstand push ups might slow things down as athletes fatigue.

Cool Down

3-4:00 Flush on bike, rower
into.

2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch