Monday, 02 October 2017 WOD

For max reps and load:

2 minutes of handstand push-ups

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes to find 1-rep-max back squat

Before the workout begins: build up to a challenging back-squat load that you can perform with excellent mechanics (keep bar loaded for workout). If you cannot complete any handstand push-ups, choose an alternative that challenges your upper-body gymnastics strength. Practice double-unders or double-under attempts during the warm-up. If you are unable to complete any during the warm-up, use single-unders for the workout.

Strategy: For the back squat, plan to make two attempts. Attempt 1 should be a weight you know you can hit (preloaded weight). Attempt 2 should be a weight you hope to hit. Perform attempt 1 immediately at the start of the 2 minute round. Rest as long as possible. Perform attempt 2 in the final seconds of the round.

 

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