WOD Blog
 | Wed, Feb 8 2023 |  |
| Wed Feb 8 2023 Strength Accessory | Wed Feb 8 2023 Deadlift | Individual Quarterfinals 21.1 |
Individual Quarterfinals 21.1
(Time)
'Individual Quarterfinals 21.1'
3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders
[After 3 Rounds, Rest 1 Minute]
3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Dumbbells: 50/35 35 / 20 lb's
Time Cap: 10 Minutes
Score: Time or total rounds + reps
- The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.
- We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.
- Recover on the double unders. Stay relaxed in the grip and breathe.
- There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.
- We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.
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