Workout of the Day

Pick one or more of the following (10 minutes):

-Handstand practice/walk
-Work up to max height deficit handstand push-up (HSPU)
-Practicing HSPU kipping mechanics or toe to bar kipping mechanics
WOD  (20 min cap)
5 rounds for time:
-10 handstand push-ups*
-400m run
-12 toes to bar

* Rx scaling: Deficit strict > strict > deficit kipping > kipping
*Scale down with Box assisted HSPU > dumbbell shoulder presses or push-ups (adjust reps as determined with the coach); may complete as strict/or with deficit or kipping

WOD
5 min AMRAP
-5 sandbag thruster
-12 sandbag lunges
-30 double under
Then 8 min AMRAP with a partner
-1 length partner carry (each)
-10 KB overhead (each) Use snatch or clean and press/jerk according to comfort
– 3 Negative (4s) hanging leg lift* (each) https://vimeo.com/85656580

Hill Sprints!

Go as far as you can in the following times

walk back to starting point and rest.
Round 1 = 6s (0:00)
Round 2 = 8s (2:30)
Round 3 = 10s (5:00)
Round 4 = 12s (7:30)
Round 5 = 14s (10:00)
Round 6 = 12s (12:30)
Round 7 = 10s (15:00)
Round 8 = 8s (17:30)

we are looking for higher power output over shorter duration

The Benefits of Hill Training