WOD Blog
 | Tue, Aug 18 2020 |  |
| Tues Aug 18 2020 | Tues Aug 18 2020 Gymnastic Capacity | Four Eyes |
Tues Aug 18 2020 Gymnastic Capacity
(Time)
Gymnastics Capacity
6 Strict Pull-Ups
12 Strict Handstand Pushups 55+ (5' Riser)
Rest 2:00
6 Strict Pull-Ups
9 Strict Handstand Pushups
Rest 1:00
6 Strict Pull-Ups
6 Strict Handstand Pushups
Scoring: Time
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Four Eyes
(Check In)
WOD 'Four Eyes'
On the 4:00 x 5 Rounds:
200 Meter Run
6 Toes to Bar
5-5-4-4-3- Hang Power Cleans
• This interval conditioning piece will work cardio, gymnastics, and weightlifting movements
• After completing the 3 listed movements, you'll rest until the next round begins
• Rounds begin every 4 minutes [0-4-8-12-16-]
• With each round, we'll build in weight on the hang power clean
• There is no time score. Score is HPC weight each round.
• These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights
HANG POWER CLEANS
• A good place to start for your first round will likely be around 70-75% of your 1RM power clean
• All weights should be on the moderately heavy to heavy side
• Each set is designed to be completed unbroken
GENERAL
• There is no time score today, but we're looking for a fast pace on each round
• Let's train quick transitions and unbroken sets under fatigue
• Look to get your hands on the pull-up bar and barbell earlier than you want to
• It can be helpful to chalk up during your rest to avoid extra breaks during your work time
• As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets
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