Wednesday, May 8, 2013
UPSIDE DOWN HOW?
Warm up: 300 m shuttle (50 forward, 50 backward); sh mob; 10 pass thrus, 2 0 straight legged toe touches, 4 wall climbs + push up, 10 alt lunges w/ arm raise, 10 sq jumps, 10 back x
Skill Focus: HSPU
Find modification if using one
3 x max reps hspu (rest 3 min btwn efforts)
adv: strict or parallettes
Int: kipping or bands
Beg: box, floor, db shoulder press etc
WOD:
AMRAP in 15 min
1, 2, 3, 4. . . DL to HPC to PC 135#/95#
10 plyo push ups
20 yd shuttle x 2
Push ups and shuttle stay constant, add a rep to bar complex each round.
(1 dl + 1 hpc + 1 pc = 1 rep)
Post # hspu’s and modification if used + # rd completed for score
UPSIDE DOWN HOW?
Warm up: 300 m shuttle (50 forward, 50 backward); sh mob; 10 pass thrus, 2 0 straight legged toe touches, 4 wall climbs + push up, 10 alt lunges w/ arm raise, 10 sq jumps, 10 back x
Skill Focus: HSPU
Find modification if using one
3 x max reps hspu (rest 3 min btwn efforts)
adv: strict or parallettes
Int: kipping or bands
Beg: box, floor, db shoulder press etc
WOD:
AMRAP in 15 min
1, 2, 3, 4. . . DL to HPC to PC 135#/95#
10 plyo push ups
20 yd shuttle x 2
Push ups and shuttle stay constant, add a rep to bar complex each round.
(1 dl + 1 hpc + 1 pc = 1 rep)
Post # hspu’s and modification if used + # rd completed for score