wod
Warm-up
Skill
EMOM 10min:
# HSPU
Coaches concentrate on the athletes who need to work on progressions/scaling
# HSPU
Coaches concentrate on the athletes who need to work on progressions/scaling
Try to get athletes to ALTERNATE between a skill piece and a strength piece.
Eg
Odd mins- kick up and hold
Even mins- Pike on box HSPU
Options
Donkey kicks
Holds
Slow lower negatives
Slow lower negative + kick out
Met Con Mbah Xfit (Time)
16min AMRAP:
15/20 Machine Calories
6 strict pull ups
6 DB Burpees
15/20 Machine Calories
12 push ups
12 DB deadlifts
15/20 Machine Calories
6 strict pull ups
6 DB Burpees
15/20 Machine Calories
12 push ups
12 DB deadlifts
* Each round increase PULL UPS and DB burpees by 1
AND push-ups and DB deadlifts by 2
ADV Option:
16min AMRAP:
400m run
6 bar muscle ups
6 strict HSPU
200m run
12 chest to bar
12 kipping HSPU
Accessory Work
1 set only to failure each side"
2-3min rest between sides
15 single leg DB Romanian deadlift
Directly into (same working leg)
Max reverse stepping DB lunge
2-3min rest between sides
15 single leg DB Romanian deadlift
Directly into (same working leg)
Max reverse stepping DB lunge
1min Cardio machine (increase pace every 20seconds)
10 Alternating Dead Bugs
20sec OH DB or KB stationary hold (Double, or scale to single, 15sec each side)