Tuesday 1.28.20
Warm-up Prep (10-15 Minutes)
2 Rounds of 1 Minute each of:
Row
OH KB walk (go light), switch arms at :30
Mountain Climbers
Plank
Pre-WOD Mobility
1 Minute Banded Shoulder Stretch
1 Minute Banded Lat Stretch
20 PVC Pass Throughs
1 Min Calf Roll
Post WOD Mobility
1 Min Calf Roll
:30 Bar Hang
1 Minute Banded Shoulder Stretch
1 Minute Child's Pose
Strength - Power Cleans
4x8 starting at 50% of 1RM (50,55,60,65)
Performed Unbroken
WOD (Workout of the Day)
"Upside Round"
4 Rounds For Time
50 Double Unders
12 Strict Deficit Handstand Pushups
Incorporated Energy Systems in WOD: Oxidative, Glycolytic
Stimulus:
- We are targeting to complete this couplet in 10-12 Minutes
- Double Unders should be performed unbroken if possible or in 2 sets
- HSPU will be taxing round after round, first round go half unbroken and next rounds complete in 3-5 sets, you will need the rest
- You will be breathing heavy after the DU's, pace yourself on the HSPU, this is a HSPU workout not a DU workout
- Score is Time when 4 Rounds have been completed
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - single unders x3, box assisted HSPU
Post WOD Cool Down
3x10 Med Ball Cleans
3x10 Med Ball Slams