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

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