Tuesday 6.2.20

by Spearfishyoga

GROUP PREP

2 Sets:

300 Meter Row or 200m Jog

20 Kneeling Dumbbell Strict Press (10 Each Side)

10 PVC Pass Throughs

10 World’s Greatest

Then..

Body Positions

30 Second Hollow Hold

30 Second Arch Hold

30 Seconds PVC V-Ups

STRENGTH

Bench Press

5 – 5 – 3 – 3 – 1

Build to a heavy single

Bent DB Row

3 sets of 5 each side

Go heavy on these!!

WOD

21-18-15-12-9-6-3:

Kipping Handstand Pushups

200 Meter Run between each set

STIMULUS

• The intended time range for this workout is between 10-18 minutes

SUBS HANDSTAND PUSH-UPS

• Reduce Reps or do DB Push Press or BB Push Press

• Box Handstand Push-ups

KIPPING HANDSTAND PUSH-UPS

• To complete this workout as written, you should have at least 21 kipping handstand push-ups unbroken when fresh

• With 84 total reps, take a look at some options for modifying volume.

MOBILITY

Pike Stretch

Straddle Stretch

Child’s Pose

OPTIONAL POST WOD (done after class)

Rowing Intervals

9 Rounds:

1:40 On

:20 Off

STIMULUS

• With a short amount of rest built in after each round, these are designed to be strong, yet sustainable efforts

• Establish a speed in round 1 that you see yourself being able to maintain for the 8 rounds that follow

• Your score will be the round with the lowest meters of the 9 rounds

SUBS

• Complete With Run or Machine of Choice