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Thursday 07.09.2020

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I. ROMWOD: “Listen to the Quiet” x 14:00

II. General Warm-up & Mobility Drills

Impact/Focus: Handstand Push-up Intervals
Complete the following work/rest interval assignments for an established level of Handstand movements; Dumbbell Press, Pike Push-ups, Stinkbugs, Scaled HSPU, Handstand Push-ups.

1:00 x Max Reps
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

Notes: Attempt to spread load the rep assignments for the final five rounds to evenly work through at a set tempo… example: hit 2 reps every 15 seconds to achieve the requisite 6 reps if 12 were achieved in the first minute.

Post scores to comments.

“Mary-ish”
Complete as many rounds/reps as possible in 15:00 of
100ft x Bearcrawl or 25ft HS Walk
10 x Pistols (sub 20 x Lunges)
15 x Sumo Deadlift High-Pull (75/55lbs)

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday 07.09.2020”

  1. HSPU Intervals: 6 in the first round, 2-3 thereafter (1 abmat!)
    Mary-ish: 6 rounds (bear crawls, walking lunges)

    Reply

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