ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Row 35 kcal
II. 2 Rounds of
10ft x Tall Duck Walk (50 steps)
20ft x Low Duck Walk
10 x Scorpions (5L/5R)
6 x Samson Stretch Lunges (w/:02 hold)
8 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Handstand Push-ups
3-3-3-3-3 x Deficit HSPU
5-5-5-5-5 x Handstand Push-ups
5-5-5-5-5 x HSPU Scaled Progressions
Notes: Handstand Push-ups many be performed strict or with kipping technique. The Handstand Push-up scaled progressions include as examples; negatives, stink bugs, dB press, kick-ups with static holds. Progressing through greater ranges of motion across sets, as well as moving to a strict technical execution of receptions, are encouraged for those willing.
“Heavy Hitter”
Five rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees
Notes: Scale load accordingly. If the weight guidelines are above 65% of a 1RM it would be suggested to consider a scaling option. Athletes also need to ensure a proper warm-up that not only prepares their body to perform at heavy load but also with consideration to the conditioning taxations this WOD presents.
Post loads/times to comments.
