Continuing with our pattern of strength and conditioning all in the same WOD...
GYMNASTICS/STRENGTH:
Primary option: 1RM Strict HSPU, use plates under your hands or less pads under your head to increase the difficulty OR pull out the parallettes if you want :)
OR
Secondary option: Work on kicking up into a Handstand & SLOWLY lower your head up the floor to as low of a pad as possible for 3 reps... Try to lower for AT LEAST 3-5 seconds EVERY rep...
OR
Tertiary option: If you can't kick up or control your decent then perform a 5RM Strict Press instead...
20 minutes for this first section...
WORKOUT:
"Karen with a Twist"
150 Wall Ball For Time (14#/20#)
* The Twist... Every time you pause/stop you have to perform a 100m Row before you can start your next set... Come with a plan because this one will be tough!!
(15 minute cutoff)
Lets see if someone can get done with just TWO 100m row penalties or less... Scale reps to 125 or 100 if you know you won't be able to get close to finishing, but scale the WEIGHT BEFORE THE REPS...
POST HOW LOW YOU GOT ON YOUR HANDSTAND PUSH UPS AND YOUR TOTAL TIME FOR THE WOD TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
Strict parallette HSPU
7:48 (2 rows total)
Kim Z
1 mat down, 2 mats HSPU
9:35 (2 rows, 10#)
Strict HSPU: deficit = 25 + 10
8:53 (3 rows)
Brendan
Slow lower to 1 ab mat, strict HSPU 2 ab mat and 25lb plate
13:57 (8 rows)
I finished with 2 seconds left! 150 @14:58 8 row. 1 ab mat to lower
Strict parallette HSPU
14:03 rx 10 rows
100 wb 4:28 (1 row)
Hspu: 45# + 10# plate
1 strict hspu
DNF 119 wallballs with way to many rows!
*too
1 strict hspu with no mats
DNF 135 wallballs rx 9 rows
Dave
Parallet
100 WB / 965m row
parallet w/ 45 plate
12:31 (7 rows)
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