Wednesday 7.5.17 WOD

Warm-up

Run 400 Meters
Then,
20 Shoulder Taps
15 Wallballs
10 Push-ups
5 Burpeees
Then,
Run 200 Meters

Prep

1) Rope Climb Technique
https://goo.gl/YG4SVd
– J Technique
2) HSPU Scaling/Technique”

Strength

Handstand Push-ups (4 x 5-7. Rest 90s.)
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8
Rope climbs (4 x 2-3. Rest 90s.)
Review J hook
*** whatever metjod comfortable with
Practice j hook holds

– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.
Training Intent
Push/pull strength work with HSPU/Rope Climb. This is a good opportunity for athletes to work on technique for both movements while still getting in some good upper-body strength work.

WOD

“Lungs” (Time)
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
L2: (14, 10)
L1: (10, 8) (Reps of 15-12-9)
20:00 Cap
Alternative:
– Running: Sub 500 Meter Row per set or 100-75-50 Double Unders
Training Intent
Times will be sub 15:00. Adv athletes should shoot for sub 10:00. Shoot for UB Wallballs seeing the total volume is relatively low today (45 total reps). This workout is all about your ability to sustain 400m splits.

$ Out

E) Extra Credit, 5:00
100 Banded Pull-aparts

 

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