Monday 9 Sept 19


Published September 8, 2019


HSPU / walks ( 12 minutes )

Warm up for HSPU / walks

pass through / around head / presses w PVC

Handstand hold x 10 sec ( 2 sets - every 30 sec )

1 warm up set - HS Hold x 5 sec - HS PU x 3 reps - HS walk - kick up and hold position off wall

5 x emom - Handstands

scaling options

hold x 15 sec / HS Push up x 5 ( if you can kick up and hold, it's time to do HSPU - even 1" is good ) shoulder taps x 5 per side / HS walk 24' / HS walk up wt stack of weights ( steps )

 

Snatch / OHS ( 15 minutes )

warm up

3 x 5 wall squats

4 sets of 2 reps each - ( every 2 minutes - add wt each set ) ( first set with barbell only - work way up to working wt for the wod )

snatch pull to knee ( pause )

hang power snatch above knee

power snatch

OHS ( pause at bottom for 2 seconds )

 

warm up sets - 5 OHS - run 100 m - 5 OHS ( 2 minutes )

 

WOD

run 400 M

25 OHS

run 400 M

25 OHS

run 400 M

 

***capped at 14 minutes***

 *** choose a wt that you could possibly do 25 w/o stopping - better to go light than heavy as we want this to be a fast workout


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