19 Aug WOD- Wednesday, Aug 20

Posted at 20:00h in WOD by

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
Week 8/18-8/24/14:

    1. Handstand Scapula Push-ups 2x10reps
    2. Tripod to headstand 3×5
    3. Negative HSPU to blocks or floor 3×5
    4. Banded HSPU (ask for a spotter for the first couple of tries) 3×8

WOD- Wednesday, Aug 20
Strength: EMOM until failure

    2 OHS
    add 10# each set
    (*off rack)

    Starting Weights:
    Lv1: 65/45
    Lv2: 95/65
    Lv3: 135/95

WOD: 3 rounds for time

    200 m run
    5 MU
    10 OHS

    Lv1: 10 Strict push-up burpee pull-up,65/45
    Lv2:
    10 strict push-up burpee C2B
    95/65
    Lv3: MU, 115/75

WOD Prep with Yasmen- how to prepare before the WOD
1. Barbell Calf Smash
2. Couch Stretch
3. Shoulder Opener with Lacrosse Ball

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