OVERVIEW
Today’s WOD is meant to test our muscular endurance, stamina, and strength. We’ll be looking for a medium weight on our bar, and a handstand push-ups. The barbell is prescribed at ¾ bodyweight - we can scale this to something that allows 5-10 reps per round, and we’ll look for the same rep range on our handstand push-ups (or variation). Athletes should take approximately 30 seconds rest between movements, but then try to keep rest around 3 minutes between rounds. Your reps should end BEFORE your form breaks down.
WARMUP
2 Rounds
1 min. Row or bike
10 Pass-throughs
10 OH squats
5 Inchworm + push-up
Hang Power Snatch warmup
5-10 reps of each
Hang shrug
Hang high-pull
Muscle snatch
Snatch balance
Hang power snatch
3 Rounds to build to WOD weight + HSPU variation
5 Hang power snatch
10s handstand hold
3-5 negative HSPU, Pike push-ups, push-ups
WOD
Lane:
5 Rounds for max reps:
¾ Bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds
COOL DOWN
Trap mash/stretch
Upper back stretch
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