Tuesday August 25, 2020

Warm Up

Mobility:  T-Spine Opener 2:00  https://www.youtube.com/watch?v=GBghB5dJuuE

15 PVC Pass Throughs

3 Rounds
1 Lap
8 Decline Push-ups (45# plate)
12 (Total) Reverse Lunges 

Strength/Skill

HS Capacity

Spend 4-5 minutes getting upside down; practice HSPU/Handstand Holds, etc. then….

EMOM x 8
25 DU*
Max Effort Strict HSPU** 

*35 Single unders if DU are still a problem
**If you’re still working on HSPU, do handstand holds/pike pushups on a box, dips, or pushups etc. 

WOD On the 10:00 x 2
800 meter run
30 Handstand Pushups
30/21 Cal Row
Rest remaining* 

*Score is the slowest round

F:  4 Laps; 30 Box Pushups; 20/16 Cal Row
P1:  As Written
P2:  40 Hand-Release Pushups instead of HSPU
C:  50’ Handstand Walk instead of HSPU; 30/21 Cal Bike 

Post-WOD Cooldown/Mobility (optional)

Trap Smash 1:00/Side

Prayer Stretch 2:00  https://www.youtube.com/watch?v=tYroLFXsIzs