5.19.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Row Easy
10 Rower Ab Rollouts
:30sec Handstand Hold
:20sec Tuck L-Hang
10 Alt Plank Shoulder taps
Skill Work
[15:00-27:00]
10:00 working on some drills that can allow us to progress in our handstand walk. Then we will hit an EMOM, looking for :20-:40sec of concentrated work.
Handstand Walks Skills and Drills
6:00 EMOM
25-50ft Handstand Walk -OR- HSW progression/skill for 20-40s
Specific Prep
[27:00-32:00]
Wall Walk: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.
PREP
2 practice reps focusing on cues and points of performance
Toe to Bar: Pulling down on bar with your lats can help keep sets more efficient and bigger, today pull hard with lats.
PREP
5 kips swings
5 kipping straight leg raises
5 toes to bar
Cal Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
Metcon
[32:00-50:00]
Box of Chocolates (Time)
For Time (18:00 Time Cap)
21/17 Cal Row
15 Toe to Bar
5 Wall Walks
18/15 Cal Row
12 Toe to Bar
4 Wall Walks
15/12 Cal Row
9 Toe to Bar
3 Wall Walks
9/7 Cal Row
6 Toe to Bar
2 Wall Walks
7/5 Cal Row
3 Toe to Bar
1 Wall Walks
Open/RX+: Same as FitnessCC: Push/Threshold
Time Goal: 11:00-15:00
Each movement should challenge the next and force athletes to slow down their pace a bit and manage the time during their transitions. Ideally, we are hitting the rower at a 5k effort, then moving into quick strong sets of toe to bar with limited rest and then pacing our way through the wall walks.
Because this is a descending ladder, we want you to increase your pace on the way down and build into a strong push towards the finish.
Box of Chocolates (BUILD) (Time)
For Time:
21/17 Cal Row
15 Hanging Knee Raise
2 Wall Walks
18/15 Cal Row
12 Hanging Knee Raise
2 Wall Walks
15/12 Cal Row
9 Hanging Knee Raise
2 Wall Walks
9/7 Cal Row
6 Hanging Knee Raise
2 Wall Walks
7/5 Cal Row
3 Hanging Knee Raise
2 Wall Walks
Cool Down/Stretch
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Accessory Work
4 Sets
10-8-6-4 Behind the Neck Strict Press increasing loads
10 Dual DB Crossover Step-Overs
10 Dual DB Reverse Flies
Load Choice: Challenging
EXTRA Competitor WOD
Metcon (Distance)
40:00 Easy Run
