Tuesday, Jan. 8, 2018

Liane sporting the coolest pants ever! 

010118 WOD

A. Warm-up: Coach’s choice

B. Skill: Handstand Push-Up

Handstand Push-Up Demo Followed By…

Every 1:30 for 9:00 (2 Sets)

#1) 3-5 Kick to Handstand

#2) 3-5 HSPU Negatives (3 sec descent)

#3) 3-5 HSPU

*Scale to Around the world on Box/Plate, Pike negatives on Box/Plate, and Pike push-ups on Box/Plate.*

C. Every 3:00 for 12:00

20/15 Calorie Row

10/8 Strict HSPU

Every 3:00 for 12:00

20/15 Calorie Bike

10/8 Strict Pull-Up

(Some athletes can start on the HSPU or pull-ups if we run out of bikes or rowers)

*Score is slowest time for each portion.*

>>Modifications will be given