ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility
Impact/Focus: HSPU EMOTM Ladder(s)
Complete the following sets/reps of Handstand Push-ups every minute on the minute for 12:00. Each time an athlete makes it through one full climb of the rep ladder shown below they adjust the height of abmat/bumper scaling to facilitate an increase in range of motion; regarding rx’d and deficit handstand push-up ladders athletes may increase deficit height by adding bumpers after each successful pass.
1:00 x 2 reps
2:00 x 4 reps
3:00 x 6 reps
*Increase ROM*
4:00 x 2 reps
5:00 x 4 reps
6:00 x 6 reps
*Increase ROM*
7:00 x 2 reps
8:00 x 4 reps
9:00 x 6 reps
*Increase ROM*
10:00 x 2 reps
11:00 x 4 reps
12:00 x 6 reps
Post scores to comments.
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Daring souls are welcome to scale up to Annie’s Big Sister… GHD Annie. Get some, freaks.
Post scores to comments.
Skill Development
I. Mandatory Pistol Training (assigned post WOD)
II. *Optional/Time Permitting*
CFNE Bulletproof Shoulders (Demo HERE)
Active rest day.
Plan on attacking Annie on Saturday. She’s my favorite. ;o)-
“HSPUs” : Did this until I couldn’t.
“Annie”: 14:53 – highly customized as follows:
25 DU + 50 SU + 50 Abmat Situps
20 DU + 40 SU+ 40 Abmat Situps
15 DU+ 30 SU+ 30 Abmat Situps
20 DU+ 20 Abmat Situps
10 DU + 10 Abmat Situps
Progress!
Next time !!!
Scooter – I hear you completed all the DUs. Congratulations.
HSPU’s: 5 x 2 Abmats (First round of 2 and 4 were unbroken)
“Annie”: 7:56 Rx’d