19 Aug WOD- Wednesday, Aug 20
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:
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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
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2 OHS
add 10# each set
(*off rack)
Starting Weights:
Lv1: 65/45
Lv2: 95/65
Lv3: 135/95
WOD: 3 rounds for time
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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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