– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
I. Row 500m
II. Dynamic Movement Warm-up
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock. Any time remaining from the 2 minute window is earned rest before each subsequent round begins.
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x Bumper Ground-2-Overhead (45/25lbs)
Notes: Scaling of Clapping Push-ups has an intermediate option of Plyo Push-ups (25/15lb Bumpers) for those that are well versed in Push-up development yet are unsure if Clapping Push-ups are a sustainable training utility for today’s WOD.
Additional movement food for thought… Air Squat range of motion should be adhered to with attention to detail (top of ROM = hips and knees open to full extension, bottom of ROM = Hip crease below knee joint, neutral s curve in lumbar spine maintained, heels flat knees tracking direction of toes, shins vertical, weight to heel more than toe, outside of foot more than inside). Sloppiness here has traditionally slowed and inhibited athlete ability to maintain the time goals throughout the course of the WOD rather than save any time via haste.
Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length).
Any time left on the clock after each Round’s workload is complete is earned rest time.
Each Round begins on an even minute mark; athletes are attempting to complete as many rounds as possible (if not all 10) under the two minute mark.
If at any point an athlete fails to complete the round in time or does not earn enough rest to facilitate subsequent successful efforts then the time remaining in the WOD becomes an open AMRAP.
Scores should note total rounds/reps as well as those completed within the 2 minute window in order to track progress from future encounters with this nostalgic CFNH gem. Get some, freaks.
Post scores to comments.
Skill Development: Inversion Clinic
Handstand Skill Work: Post WOD training time and cool down activities are structured for athletes to work 10-15:00 on various handstand skills. Some examples are provided below.
Freestanding Handstand work
**All drills capable of being applied in the plank position for beginners learning principles of hollow body position and developing core stability and arm/shoulder strength.