AirDyne Staggered

Jul 8th, 2015

Category: Competitor

AirDyne Staggered

McGuire

McGuire

Hatch Squats make you stronger? Do they also make you sore? Check out this simple Squat Recovery video. Hit it as much as you can!

Warm-up
Grab a partner – run 400m while partner does cals on the air dyne then switch.

Strength
1. Bench Press
5-5-5-5
2. Push-press
2-2-2-2

Gymnastics
EMOM10
Odd- Freestanding Handstand Hold
Even- Rest

*Try to complete a full minute hold. If you come down go right back up.If you are using a wall try to pull your feet away from the wall and find balance.

WOD
3 Rounds, Each for time
40/30 Calories Airdyne
30 Power Cleans (115,80)
20 Burpees
Rest 3 Minutes

DISCUSSION 4 Comments

  1. Dave Chaput 07/09/2015 at 3:43 pm

    Bench: 225×5, 235×3
    Press: 205, Failed 215
    WOD: 22:56
    cashed out with 50 dubs and 20 GHD’s x3

  2. Sam Gifford 07/09/2015 at 1:16 pm

    Bench – 295 X 5, 315 X 4
    Press – 255 X 2, 275 X 1
    WOD: Miserable combination, 25:33 I think
    Instead of EMOM, 5 rounds 25′ HS walk, 15 GHDs

  3. Rob Hassell 07/08/2015 at 12:48 pm

    Bench – 205×5
    Push Press – 195×2
    EMOM – sort of balanced against wall
    WOD: 6:05, 5:58, 7:00

  4. Marc Piccuirro 07/08/2015 at 11:41 am

    Thanks for the squat recovery video! I’ll put it to good use
    Bench: 185×5
    PPress: 225×2 is a 10lb PR
    EMOM: against wall
    WOD: 7:08, 7:23 was taking too long so I had to cut it short