WOD

Monday, March 16th

03/15/2020

WARMUP:

 

2 SETS:

 

20 Arm Circles Forward

 

20 Arm Circles Back

 

:30 Doorway Stretch (L/R)

 

AMRAP x 8 MINUTES

 

20 Shoulder Taps

 

5 Push Up to Downward Dog

 

:20 Downward Dog Hold

 

7/5 Cal Row

 

20 Mountain Climbers

 

5/5 Single Arm Bent Over Row

 

 

 

HSPU Progression:

 

3-5 Pike Push Ups (Aim for “TriPod” lowering the head to the floor in front of the fingertips)

 

3-5 Kneeled Pike Push Ups on a box (more body mass over the hands, simulating the HSPU)

 

3-5 Pike Push Ups on the toes (Shift the weight over the hands)

 

3-5 Negatives (Fight for control through the entirety of the eccentric portion)

 

3-5 Strict HSPU (Goal is maintaining a rigid body through the HSPU)

 

3-5 Kipping HSPU (Knees tuck towards chest, hips violently extend, heels shoot towards roof, pressing the ground)

 

 

 

 

 

WORKOUT:  

 

"DOUBLE AMRAP"

 

AMRAP x 8 MINUTES

 

12/10 Cal Row

 

10 HSPU 

 

10 Renegade Rows (35/20)(20/10)* 

 

-Rest 2:00-

 

AMRAP x 8 MINUTES

 

12/10 Cal Row

 

10 HSPU

 

10 Renegade Rows (35/20)(20/10)* *Renegade Row = Row L + Row R + Push-Up

 

(Score is Rounds + Reps)

 

 

 

COOL DOWN: 

 

1:00 Child's Pose

 

1:00 Saddle + Arm Cross (R)

 

1:00 Saddle + Arm Cross (L)

 

1:00 Child's Pose

 

1:00 Rebound Recovery