Friday WOD – Walky Walky

04 Jun
0

A) Warm Up

3 Minutes Straight leg burpees

20 UW BB Hang Power Clean

45 secs Bear Crawl

20 Push Ups

45 sec HSH

3 minute mashing/mobilizing lats and spine on bands

B) Skills

Level 1 - Handstand Walk Progressions

Level 2 - Handstand Walk 50m, Rest 1 minute, Handstand Walk 50m

C) WOD

Teams of 2:

A. AMRAP 7 of Push Press:

50 reps at (60/45kg)

50 reps at (70/50kg)

AMRAP at (80/60kg)

3 min Rest

B. AMRAP 7 of Front Squats:

50 reps at (60/45kg)

50 reps at (70/50kg)

AMRAP at (80/60kg)

3 min Rest

C. AMRAP 7 of Power Cleans:

50 reps at (60/45kg)

50 reps at (70/50kg)

AMRAP at (80/60kg)

D) Partner Core

Accumulate 300 V ups between each pair

E) Sport

Push Press - Work up to a 3 RM

Ring Push ups - 2 sets close to failure (Leave 1-2 in the tank), then 1 set to failure.

A.  Strict Weighted Decline Rows, 3 x 6-12

Superset

B.  Bent over Reverse Flyes, 3 x 8-12 (old school)

Snatch Grip Shrugs 3 x 8 - Dip and drive upwards by using your hips, then shrug.  Keep the scapula retracted.  

Then for time:

9-6-3 of:

Deficit HSPU (you choose the height; one or two plates or parallettes)

Burpee

Bar Muscle ups

Burpee

 

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