-Warm up-
10 Minutes:
10 Spiderman + Push-up
10 Ring Pull-up
10 Deck Squats
10 Ring Pull-up
10 Deck Squats
5 Minutes:
20 PVC Pass Throughs
15-10-5
Double Unders
Sit-ups
15-10-5
Double Unders
Sit-ups
-Gymnastics-.
A. Five sets for quality:
Spotted Freestanding Handstand Practice, 30 seconds
B. For quality:
20 Handstand Kick-ups (against wall)
Set up in a freestanding tripod, facing away from the wall with hands within 2 inches of wall.
Goal is vertical handstand with no part of body touching wall.
-Strength-
Weighted Pull-ups - 5x5
Scale to strict body-weight, negatives, or tempo ring rows.
A. Five sets for quality:
Spotted Freestanding Handstand Practice, 30 seconds
B. For quality:
20 Handstand Kick-ups (against wall)
Set up in a freestanding tripod, facing away from the wall with hands within 2 inches of wall.
Goal is vertical handstand with no part of body touching wall.
-Strength-
Weighted Pull-ups - 5x5
Scale to strict body-weight, negatives, or tempo ring rows.
-Conditioning-
Four sets, each for time:
Row 500 meters
Rest 1:1 or alternate rows with partner
-Cool Down-
Foam roll back
Post all results to SugarWOD.
Foam roll back
Post all results to SugarWOD.
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| Wednesday Olympic Lifting |
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