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Tuesday June 20, 2017

19
Jun

Tuesday June 20, 2017

Mobility/Activation: 2 rounds of

  1. 15s HS hold or wall walk to hold
  2. 5/arm in place steps or shoulder taps

 

Skill: 10:00 to work progressions for HSPU

 

F: use wall walk, kip, and HS progressions w/ coach

P: EMOM x 8 mins – sub max set of kipping hspu

C: work to a max deficit strict hspu using plates or parallettes

 

Conditioning:

 

600m run

30 push ups

1 rope climb

600m run

30 push ups

2 rope climbs

600m run

30 push ups

3 rope climbs

 

F: 2x rope pull from floor to stand, assisted push up

P: rope climb to 15ft, regular push up

C: Legless rope climb 15ft, regular push ups

 

Coaches’ notes: This is a long time domain WOD. Make sure you pace yourself accordingly through the runs so that you are not completely gassed when you get to the rope climbs and push ups

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