WOD Blog
 | Wed, Dec 2 2020 |  |
| Warmup 3 | Wed Dec 2 2020 HSPU | Wed Dec 2 2020 Barbell Cycling | Buy Low Sell High |
Warmup 3
(No Results Tracked)
2:00 run bike or row
banded shoulder work
15 pushups
handstand hold stretch
calf stretch on post
child's pose
pigeon stretch
wall or floor splits
walking lunge
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Wed Dec 2 2020 HSPU
(Reps)
On the 0:00... Strict Handstand Push-Up
1:00 AMRAP: Max Strict HSPU
Stimulus
- Getting a baseline on our strict HSPU's.
- Adjusting the risers if needed by your respective ability level, we want to find *at least* 3 reps. Let's continue to decrease the deficit until we find that volume count minimum, so we have something to build upon.
On the 3:00... Kipping Handstand Push-Ups
1:00 AMRAP: Max Kipping HSPU
Stimulus
- Similar theme to the last: let's get the baseline today.
- Where the last part had a '3 rep minimum', here, we are looking for a '5 rep minimum:'.
- Adjust the risers if needed to find that minimum total.
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Wed Dec 2 2020 Barbell Cycling
(Time)
Barbell Cycling
For Time:
12 Push Jerks
9 Push Jerks
6 Push Jerks
Rest 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
Single bar, taken from the rack, changing weights on our own.
Stimulus
Set of 12 @ 60% of 1RM Jerk of 1RM Jerk
Set of 9 @ 70% of 1RM Jerk
Set of 6 @ 80% of 1RM Jerk
- Aim here is to bring about awareness to our weakest link in the movement.
- When we go towards higher volume, it exposes the holes we have.
- Be mindful and take note of how we feel/perform when deep in the sets.
- Mechanics, mechanics, mechanics.
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Buy Low Sell High
(Reps, Rx+)
'Buy Low, Sell High'
A. AMRAP 5:
Buy-In: 150 DU
5 Kipping HSPU
15 OHS (75 / 55 lb) RX+ 95/65
Rest 3 mins
B. AMRAP 5:
Buy-In: 100 DU
5 Kipping HSPU
10 OHS (95 / 65 lb) RX+ 135/95
Rest 3 mins
C. AMRAP 5:
Buy-In: 50 DU
5 Kipping HSPU
5 OHS (115 / 85 lb) RX+ 185/135
Score: Reps for each AMRAP
| Daniel St | 80 Rx | 95#, 95#, 115# |
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