AirDyne Staggered

  • July 8, 2015
  • By :
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 โ€“ 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

4 Comments

  • Dave Chaput

    07/09/2015 @ 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

  • Sam Gifford

    07/09/2015 @ 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

  • Rob Hassell

    07/08/2015 @ 12:48 pm

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

  • Marc Piccuirro

    07/08/2015 @ 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

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