Thursday,14 October WOD

Warm-up

  • 15 Cal Row
  • 10 Single DB Strict Press (light)
  • 12 Cal Row
  • 10 Single DB Deadlift (each arm)
  • 9 Cal Row
  • 10 DB Hang Power Snatches

Quality

  • 3 rounds for quality of:
    • Handstand Hold, 30 secs
    • L-Sit Hold, 20 secs
    • 10 Romanian Deadlifts, pick load

Handstand Hold- against the wall or with a band on the rack; if you’re good at hs hold practice freestanding hs hold for 30 seconds. L-Sit Hold- could be on rings or boxes as desired

METCON

  • For time:
    • 50 Sit-ups
    • 40 Row Calories
    • 30 Dumbbell Snatches, 70/50 lbs
    • 20 Deficit Handstand Push-ups

Deficit Handstand Push-ups- 45/25 lb plates Deficit Handstand Push-ups should be the focus today, these should be done in 2-5 reps at a time so make them challenging. Scaling Options: Pick a variation of HSPU that is hard for you and that you are forced to do 2-5 reps at a time with. These could be strict, kipping, parallette or even with a bigger deficit than the recommended one. Pick something based on hspu proficiency that challenges you today! Use a rower if you don’t have a ski erg. DB weight should be moderate to keep quick singles or sets of 5+ reps T&G.

Time Cap: 18 mins

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