Tuesday, 21 January WOD

Warm Up:

• 400m Run
• then For quality: 5 mins of:
  • Handstand Floaters — then —
  • 5 mins of:
    • 3 Strict Chest-to-bar Pull-ups
    • 3 Dead Stop Strict Handstand Push-ups
  • — then — 5 mins of:
    • 5 Strict Toes-to-bars
    • 10 Pause Hip Extensions
  • — then — 5 mins of:
    • 3 Inchworms
    • 3 Pause Ring Rows

Strict Gymnastics Handstand Floaters- Kick up to handstand on wall. Aim for a straight body. Gently kick off wall to find balance point. Adjust balance through the fingertips.

Strength: Power Clean

• 3 Pause Power Clean + Power Clean, pick load
• Every 2 mins for 10 mins.

3 Pause Power Clean:

• 1st pause- 2 secs, just below knee level
• 2nd pause- 2 secs, jumping position (pockets)
• 3rd pause- 2 secs, catch position

Metcon: 3 rounds for time of:

• Run, 400 m
• 10 Power Cleans, 155/105 lbs
• Row, 500/400 m
• 10 Push Jerks, 155/105 lbs