WOD – Sat, Oct 18
Intent
Warm Up (Checkmark)
General Warm Up (5-12)
2 rounds of:30 Bike/Row + 1 person hold top of push up
2 rounds of: 30 Bike/ Row + 1 person hold bottom air squat (bottomed out, flexibility not strength stimulus)
2 rounds of: 30 Bike/ Row + 1 person seated Russian twist
Specific Warm Up (12-32)
Handstand Push Up
- Wall walk skill
- Back to wall handstand hold
- 3-5 Pike on feet, standing HSPU
- 3-5 Pike off box HSPU
- 3-5 Head stand balance (back to wall) bringing knee’s to elbows to practice “kip”action (slow)
- 3-5 Headstand knee’s to elbows (fast)
- 3-5 kipping HSPU or scale
DB Snatch
- 3 Single arm DB deadlift between legs each arm
- 3 SA DB muscle snatch each arm
- 6 Alternating DB Power snatch
- 6 DB Snatch at workout weight
DB Goblet squat
- 3 goblet squat with pause in bottom
- 3-5 goblet squat at speed
- 3 squats with workout weight
Conditioning (Time)
RXConditioning: (35-58)
60 K. HSPU (1 athlete works other hangs from rig)
60 Alternating DB Snatch (70/50lb.) (1 works, 1 holds HSPU on wall)
60/50 Cal Bike (1 works, 1 holds 53/35lb. KB’s in front rack position)
60 Goblet Squat (70/53lb.) (1 partner holds wall sit)
For time.
Goal: Sub 20:00
Cap: 23:00
Intermediate: 50/35lb. DB for snatch and goblet
Baseline: Reduction in reps from 60 to 45 or less
Cool Down (Checkmark)
(58-60)
- :30 pigeon each leg
- 1:00 seated forward fold
(0-5)
Today this partner piece demands that each person is working the entire workout. Work can be split directly in half or it can be split just to optimize your team’s overall time, allowing each partner to do more of whatever they excel at!