WOD – Fri, Aug 15
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2 Rounds:
- 10 PVC Pass-Throughs
- 10 Banded Tricep Extensions
- 10 Groiners
- :20 Wall Hold
Specific (8:00–13:00):
3 Rounds, coach-led build-up:
- 5 Box Pike HSPU
- 3–5 Strict HSPU or Wall-Facing
- 5 Kipping Pull-Ups
- 3 Chest-to-Bar Pull-Ups
Choose intended movement based on athlete readiness
Skills (Checkmark)
(13:00-23:00)
10:00 Handstand walk play/ practice
- Wall facing Handstand hold (alternating legs away from wall)
- Wall facing shoulder tap
- Wall walk + Handstand walk away from wall
- Kick up to handstand walk
- PVC partner spotted Handstand walk
Conditioning (Time)
RXConditioning (27:00–48:00):
6 Rounds for Time:
6 Wall-Facing HSPU
9 Chest-to-Bar Pull-Ups
12 Dumbbell step back lunges (50/35lb. Each arm)
36 Double Unders
Rest 1:00 between rounds
Score = total time
Goal: Sub 2:00 rounds for the speed! Everyone should finish first couple rounds under 2:30.
Intermediate: Box HSPU, banded pull-ups, lower load for step back lunge
Baseline: Seated DB press, ring rows, body weight lunges, single-unders
Cool Down (Checkmark)
(50:00–60:00):
2 Rounds:
- 10 Banded Tricep Pushdowns
- 10 Bird Dogs
- :30 Child’s Pose w/ Reach
A triplet designed to integrate wall-facing HSPU and bar gymnastics in a conditioning setting. High skill meets moderate fatigue.