WOD Blog
 | Fri, Jun 18 2021 |  |
| Fri Jun 18 2021 Strict gymnastics | Bunions |
Fri Jun 18 2021 Strict gymnastics
(Check In)
Gymnastics Practice
Alternating On The 1:30 x 12 Minutes (4 Rounds):
Interval 1:
1-2 Strict Chest To Bar Pull-Ups
2-4 Strict Pull-Ups
4-8 Strict Handstand Push-Ups
Interval 2:
25-75-ft. Handstand Walk
Stimulus
FLOW:
At the 0:00 complete strict chest to bar pull-ups, strict pull-ups, and strict handstand push-ups (your choice on reps of each). At 1:30, complete a 25-75-ft. handstand walk. At 3:00, you'll go back to chest to bar, pull-up, and handstand push-ups. At the 4:30, you'll go back to the handstand walk. You'll continue in this fashion until the clock reached the 12:00 mark.
- We are looking for good quality reps over speed here.
- Mark complete when finished.
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Bunions
(Time)
'Bunions'
For Time:
27 Deadlifts, 27 Toes To Bar, 27/21 Row or Bike
21 Deadlifts, 21 Toes To Bar, 27/21 Row or Bike
15 Deadlifts, 15 Toes To Bar, 27/21 Row or Bike
9 Deadlifts, 9 Toes To Bar, 27/21 Row or Bike
Barbell - 205/145 135/95
Time Cap- 25:00
Strategy
THE BIG TAKEAWAYS
1. With a front loaded workout that is also pretty taxing on the grip and midline, today could be a great day to chip away at very quick sets of deadlifts and toes to bar. Fast sets of 3-5 reps can sometimes be faster than holding on for large sets with long breaks. Try to take 2-3 breaths maximum before getting back on the bar for the next set.
2. While the deadlift and toes to bar reps drop, the row stays the same. Look to hold a similar moderate pace across the board. Knowing you're chipping away at quicker sets on the bar movements could be a nice incentive to hold a strong row pace.
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