WOD Blog
 | Wed, Aug 19 2020 |  |
| Wed Aug 19 2020 | Wed Aug 19 2020 Handstand Walk Conditioning | Shoot Your Shot |
Wed Aug 19 2020
(Check In)
MOBILITY and warmup on own
2 Minutes bike or row
Kettlebell Calf Smash:
Calf Stretch On Post:
Squat Hold:
400m Run at Moderate Pace
30 Second Plank Shoulder Taps
15 Banded Good Mornings
30 ft. Bear Crawl
20 Double Unders
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Wed Aug 19 2020 Handstand Walk Conditioning
(Check In)
Handstand Walk Conditioning
Alternating EMOM x 10:
Odd - 25 Double-Unders
Even - 1 Wall Walk or 20’ handstand walk
• Today we are going to work on some shoulder conditioning upside down under fatigue.
• The double unders will do it's job by fatiguing the shoulders. So to reduce this as much as we can, let's hold the rope handles delicately and not squeeze them.
DOUBLE UNDERS
• try and hold the rope lightly using mostly only our thumb, index finger, and pinky finger.
• If we grip the handles too much, our shoulders will fatigue at a much faster rate. Think of it like holding a butterfly in your hand that you don't want to crush.
• match your breathing to the jumps.
o aim for a 3-4 jump inhale followed by a 2-3 jump exhale.
WALL WALK
• When you begin the wall walk, you want to have our hands directly under your shoulders when lying face down to the floor.
• take as big of a step as you can up the wall with one foot, then proceed to match it with the other and walk your way to the wall.
• If possible, go to the point where your nose touches the wall. If not there, go to where you are comfortable.
• CONTROL the entire way down the wall as well.
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Shoot Your Shot
(Rounds)
WOD 'Shoot Your Shot'
18:00 AMRAP:
45 Wallballs 20/14
30/24 Calorie Row or 20/14 bike or 400m run
15 Deadlifts 225/155 55+ 175/115
Scoring: Rounds + Reps
• This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
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