WODs
 | Tue, May 16 2017 |  |
| Group WarmUp 13 | 20180802 PreWod Skill Work | 20170516 MetCon | 20170516 Power Hour |
Group WarmUp 13
(Time)
0:00-10:00
200M Run
10 Spiderman and Reach, each leg
8 Strict Pull-Ups
6 Walkouts
200 Meter Run
2 Rounds:
5 Strict Toes to Bar (or as high as you can via a knee tuck)
10 Pushups
15 AbMat Sit-Ups
20 DUs / DU Attempts
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20180802 PreWod Skill Work
(Check In)
For 5 minutes:
Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s practice.
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.
Then
Odd) 5 Ring Rows
Even) 5 Strict Ring Dips
If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.
Then
Even) 5 Deficit Pushups (athlete’s choice on deficit height)
Odd) 10 Banded Good Mornngs (1 second pause at the of each rep)
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20170516 MetCon
(Time)
25:00-55:00
For Time:
800M Run
27 DUs
27 Burpees
27 CTB Pull-ups (scale as Ring Rows)
400M Run
21 DUs
21 Burpees
21 Toes-to-Bar (scale as Dragonflies)
200M Run
15 DUs
15 Burpees
15 Pull-ups (scale as Ring Rows)
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20170516 Power Hour
(Check In)
1. Gymnastics Conditioning
EMOMx10:
2-5 Ring MuscleUps per minute. Work to be completed by :40 mark each minute
2. HSPUs
There are two options for the below work.
Option #1 – If we have over 15+ Strict Handstand Pushups
Option #2 – If we have under 15 Strict Handstand Pushups
Option #1 – For Time…
21 Strict Handstand Pushups, 1 min rest
18 Strict Handstand Pushups, :45 rest
15 Strict Handstand Pushups, :30 rest
12 Strict Handstand Pushups, :15 rest
9 Strict Handstand Pushups
Option #2 – For Time…
15 Strict Handstand Pushups, 1 min rest
12 Strict Handstand Pushups, :45 rest
9 Strict Handstand Pushups, :30 rest
6 Strict Handstand Pushups, :15 rest
3 Strict Handstand Pushups
3. OHS 5x5
Working to a heavy
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