Tuesday July 12, 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds
WOD
3 rounds for time:
Run 400m
15 Power Cleans, 135/95#
15 Pull Ups
400m Run
15 Kettlebell Swings, 24/16kg
15 Hand Stand Push Ups
• Post time to whiteboard / comments.
*If ab-mats permit, have beginners perform strict HSPU with mats
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CORE (alternating sets; if added to Main Session, perform after Conditioning)
1a) Toes-to-Bar: 3 x Max Effort – rest 60 sec.
1b) “Nose & Toes” Handstand Holds: 3 x Max Effort– rest 60 sec.
• This is a chest-facing wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure you are no further than 5″ from the wall.
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