11.2.2021
Warm-up
[5:00-13:00]
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
----
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
Specific Prep
[13:00-18:00]
Go over HSPU "Tripod position" (head and heads) + kipping UP not out
+
Modification for today will be Box Handstand Push-Ups or Pike Handstand Push-Ups
Demo and practice each for a couple reps
Gymnastics
Metcon (AMRAP - Reps)
7:00 AMRAP
5 Unbroken Kipping Handstand Push
-or-
3 Unbroken Strict Handstand Push-Ups
Open/RX+: 10 Unbroken Kipping Handstand Push Ups or 5 Unbroken Strict Handstand Push-UpsBuild: 5 Box Handstand Push-Ups or Pike Handstand Push-Ups
Focus today is on building density in the handstand pushup. This means performing more reps in a shortened period of time, while also building in bigger sets within that time period. We all know that it feels much harder to do an unbroken set than breaking into small managing sets. Well, today we are pushing that limit and testing how good we are at repeatability of sub- maximal big sets.
Specific Prep
[25:00-35:00]
Go Over Push Up Standards + 5 slow practice reps
Wall Walk Demo an practice reps
Alternatives for WW would be an inch worm + push up (4 reps for the 2 wall walks, 6 for 3…)
Metcon
[35:00-51:00]
No One's Ready (AMRAP - Rounds and Reps)
16:00 AMRAP
15/12 Cal Row
12/9 Push-Ups
20 Abmat Sit-Ups
2 Wall Walk
*add 1 Wall Walk Each Round
Open/RX+: 15/12 Push Ups, 15 GHD Sit Ups
CC: Push/THRESHOLD
Goal: ~5 Rounds
No One's Ready (BUILD) (AMRAP - Rounds and Reps)
16:00 AMRAP
10/8 Cal Row
10 Hand Elevated Push-Ups
20 Abmat Sit-Ups
2 Wall Walk – or- inchworm+push up
*add 1 Wall Walk Each Round
Cool Down/Stretch
[51:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Seated straddle Stretch
2min Prayer Stretch
Accessory Work
3-4 Rounds (For Quality)
100ft Sandbag Carry
100ft Sled Push
100ft Reverse Sled Drag
Load: Choice
*can sub double plate carry or d-ball carry for sandbag
EXTRA Competitor WOD
Metcon (Distance)
Every 2:00 for 12:00
200m Run @ Mile Race Pace
+
2:00 AMRAP, 1:00 Rest x 7 Sets
Run for Distance
*Goal is 5k Race Pace
Power Clean + Hang Power Clean + Jerk (Every :90 x 6 sets)
Set 1: 2+1+2 reps
Set 2: 2+1+2 reps
Set 3: 2+1+1 reps
Set 4: 2+1+1 reps
Set 5: 1+1+1 reps
Set 6: 1+1+1 reps
Goal:
Build up to a heavy complex for the day over the course of the 6 rounds. Start with 2-3 warm-up sets before starting the clock
Metcon (Time)
For time:
3 Sets
18 Chest to Bar Pull-Ups
100ft Handstand Walk
12 Bar Muscle-Ups
50ft Handstand Walk
Rest 3:00 B/T Rounds
Metcon (AMRAP - Reps)
8:00 EMOM
min 1: 3 Snatch Pulls (Floor) @ 100-105%
min 2: 6-8 Alt DB Hang Squat
