Tuesday, January 10, 2017

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Heels on bench/box hip bridge x 20
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

A) Wall/Box Handstand

Work Options

• 1) 10 seconds hold/20 seconds rest x 5
• 2) 20 seconds hold/40 seconds rest x 4
• 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

• 1) 3×4
• 2) 3×6
• 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

• 1) 3×4
• 2) 3×6
• 3) 3×8

• 10 Anchored Sit Up DB Overhead Press
• 5-8 Push Up + Renegade Row

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Heels on bench/box hip bridge x 20
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

A) Wall Handstand

Work Options

• 1) 10 seconds hold/20 seconds rest x 5
• 2) 20 seconds hold/40 seconds rest x 4
• 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

• 1) 3×4
• 2) 3×6
• 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

• 1) 3×4
• 2) 3×6
• 3) 3×8

• 10 Anchored Sit Up DB Overhead Press
• 5-8 Push Up + Renegade Row

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Heels on bench/box hip bridge x 20
• Deep Air Squat to Box Jump x 5

Strength:

Perform After WOD

A) 4 Sets:

Shoulder to Overhead x 9

*Perform 5 Reps rack and rest 60 seconds, then perform 4 reps.

B) 3 Sets:

• Single Arm KB Press x 8 ea.
• Single Arm Bent Over Row x 8 ea.

C) 4 Sets:

• Hand Release Push Up x Max Rep 45 Seconds
• Wt. Pull Up x 4

Skill:

• 100 Double Unders
• 21 Overhead Squat 135/95
• 9 Handstand Push Up
• 15 Bench Press 225/155
• 15 Toe to Bar
• 9 Back Squat 315/205
• 9 Burpee Box Jump Over
• 3 Deadlift 405/275
• 3 Bar Muscle Up

• Minute 1 = 12 Box deficit HSPU (12” men, 9” women) *scale by decreasing or removing deficit
• Minute 2 = 5x tuck pull to invert slow eccentric lower over 3 seconds
• Minute 3 = 3 swinging pull ups (hollow) -> 1 swinging muscle up -> 3 ring dips (any style)