Now Is Your Chance

Jun 10th, 2014

Category: Competitor

Now Is Your Chance

Christina Morris - Long Hair Don't Care

Christina Morris – Long Hair Don’t Care

Warm-up
300-200-100m on Rower
15 Push-ups after each round
15 Air squats after each round
-Quad stretch against the wall
-Warm-up paralette handstands

Skill
Paralette HSPU
-If you don’t already have these, work on getting up into a handstand, try the kip with as many abmats as it takes

Strength
High Bar Back Squat/Front Squat
5-1-5-1-5-1-5-1
Rest 90s after each lift. Warm-up properly before the first set and try to keep the weight the same for all of the lifts. Base your number off of what was manageable for you last Friday for sets of 5.

WOD (20 Minutes)
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

*You can stack AbMats & plates for Parallette HSPU. If you cannot do strict HSPU, sub strict DB presses, pike push ups, or use bands.

DISCUSSION 4 Comments

  1. Shane Callaghan 06/10/2014 at 9:34 pm

    Worked on mobility
    Wod: 14:44? Rx

  2. Jascha 06/10/2014 at 3:49 pm

    Strength – 275 (did 245 for the first 5+1 and got well-deserved grief from coach Amy)
    WOD – 16:48 – 10 parallette w/ 4 AM(!), 20 strict w/ B+B, 20 kipping w/ 1AM

    The HSPUs are better than they were, but I’m still doing a bad job finding appropriate scaling.1

  3. Rob Hassell 06/10/2014 at 2:53 pm

    Strength – 285
    WOD – Humbling/infuriating

  4. Crowley 06/10/2014 at 12:49 pm

    strength: 275#
    wod: 12:54rx
    did some hang power cleans after, worked up to 225×2