Working them Strict – CompetitorWOD

Sep 21st, 2016

Category: Competitor

Working them Strict – CompetitorWOD

Pop at the top

Pop at the top

Warm-up
15/12 Cal Row
5 Wall Climbs
15/12 Cal Row
20 Shoulder Taps *Freestanding if able
15/12 Cal Row
20 Good mornings

Mobilize overhead position – with bands, barbell smash, lax ball, etc. (athlete’s choice)

Test
Max Freestanding Handstand Hold

Strength
1. Work up to Max weight for the complex:
1 Push-press
3 Push-jerks

2. Deadlift with Chains
3-3-3-3

WOD (15 Minute Cap)
60 Calorie Row
30 Strict Handstand Push-ups
60 Calorie Row
30 Kipping Handstand Push-ups

Regional- 20 Strict Handstand Push-ups
Open- Max strict unassisted then Bands

DISCUSSION 4 Comments

  1. Tom Kuchenreuther 09/22/2016 at 3:25 pm

    HS Hold: 10sec
    Push complex: 215
    DL + 4 chains: 335
    WOD: 11:24 regional

  2. Shea 09/21/2016 at 10:18 pm

    HS Hold: 37 seconds
    Push complex: 245
    DL + 4 chains: 395
    WOD: 11:05 rx

  3. biscoe 09/21/2016 at 7:12 pm

    hs hold: fah a wicked long time
    push complex: 225#
    dl + 4chainz: 405#
    wod: 14:00 regional

  4. Ben Brauer 09/21/2016 at 1:48 pm

    Handstand hold: ~5 seconds (felt like forever)
    Complex: 205
    Deadlift: 315 + chains
    WOD: 13:12 regional