Monday Dec 17th

Warm Up

3 Rounds for quality and range of motion:

100 m run

3 wall walks10 Sampson stretch

10 GHD sit-ups (sub AbMat sit-ups)

10 step ups

10 Hip extension (sub good mornings)

10 Pull ups (sub banded strict pull-ups)

10 Dips (sub banded dips or box)

 

BUILD UP

3 Handstand push-ups
3 Hang power cleans (95lbs/65lbs)
3 Box jumps

3 Deficit handstand push-ups (2″/1″)
3 Hang power cleans (135lbs/95lbs)
3 Box jump overs

3 Handstand push-ups (4″/3″)
3 Hang power cleans (155lbs/105lbs)
3 Box jump overs (24″/20″)

 

 

 

WOD

5 Rounds for time:
10 Deficit handstand push-ups (4″/3″)
10 Hang power cleans (155lbs/105lbs)
10 Box jump overs (24″/20″)

Notes:
This is NOT a sprint. Each movement is difficult, so making a plan to attack each is important to success of the workout.

For example, 5/5 deficit HSPU with 0:10 rest between sets. 5/5 Hang power cleans with 0:10 rest between sets. Slow, but consistent box jump overs with a hesitation on the top of the box to use as rest.

 

ACCESSORY WORK

3 Sets:
20 Dimmel deadlifts @ 30% 1RM deadlift
1:00 Rest

5 Sets:
10 Strict ring dips
1:00 Rest
*Add load as needed to make more difficult or add band assistance as needed to do all sets unbroken while adhering to the 1:00 rest periods.

5 Sets:
10  dumbbell tate presses
Rest 1:00

 

 

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