TUESDAY 7-9-19

Warm up 2 Rounds

:50s Row or Bike (athlete’s choice)

-20sec Deadhang from pull up bar with 5-7 Scap Retractions

– 15 Hollow Rocks –

-6/6 DB Single leg Deadlifts

– 8 Pausing Hip Extensions (2s at top)

Then

5-4-3-2-1:

inchworm w/push  up 

inbetween sets

1) L/R Lunge w/instep + Trunk rotation

10-15s HS Hold

Handstand Weight Shifting –

Then 1 RNFT

1:00 Light Row + 60% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Reps

1:00 Light Row + 50′ HS Walk

** a practice session coupling both the strict handstand pushup with handstand walking.

The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

WOD For Time

4 Rounds:

200 Meter Run

8 Bar Muscle-Ups

200 Meter Run

12 DB Power Snatches

*alt DB snatches

Dumbbell Pounds – 70/50

With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.

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