WOD – Mon, Oct 6
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–5:00)
- 1:00 Jumping jacks
- 10 Samson lunges (5/side)
- 10 Arm circles (forward/backward)
- 10 Scap push-ups
- 10 Scap pull ups
- 10 PVC pass-throughs
Specific Warm-Up (5:00–12:00)
- 3 Sets:
- 5 Pike push-ups
- 2 Wall walks to shoulder tap
- 10 Double under attempts or :30 practice
- 3 Kipping HSPU or box HSPU
- 10 Shoulder taps (in HS position or scaled)
Skill (Checkmark)
Strict Handstand Push-Up Strength (12:00–25:00)
- Every 2:30 x 4 sets:
- 5 Eccentric Strict HSPU Tempo: 4 second down each rep(vary depth and kip up for those without the strength needed to press out.)
- Superset with 10 overhead single arm tricep extensions
Conditioning (Time)
Conditioning (25:00–45:00)
“Push the Line”
3 rounds For time:
- 8 Wall Walk
- 84 Double Unders
- 42 Sit-ups (30 GHD Sit Ups)
Goal Time: 12:00
Time Cap: 15:00
Intermediate: 5 wall walk, 50 double under, 24 sit up
Baseline: 2 Partial wall walk, single unders, 18 assisted sit ups
Cool Down (Checkmark)
(47:00–60:00)
2 rounds of:
- Banded Face pull x 15
- Banded Bent row x15
Then:
Banded Cross body shoulder stretch :30-1:00 each side
Build overhead pushing strength. Big local muscle emphasis today on the upper body. The limitation you will run into today may not be your lungs and that is ok. Take that as a sign to develop LME (local muscle endurance) as a priority and it will prolong the fatigue/slowing next time it appears! Why get upside down? Because this position and hanging (dead hang) are 2 of the most productive ways to reduce that anterior neck/head position we’ve created from hunching/lurking on computers and phones too often. The stronger our shoulders and thoracic spine become and the more they can move, the better positions they will rest in.