WOD Thursday 6/15/17

by | Jun 14, 2017 | News | 4 comments

Warm-up
Coach’s choice

WOD prep
Handstand Push-ups

WOD

Hand Check
10-8-6-4-2-4-6-8-10
Handstand Push-ups
Cal Bike 
(M) 20-16-12-8-4-8-12-16-20
(W)15-12-9-6-3-6-9-12-15

Options for Hand stand push-ups:
1. Scale volume
2. Box HSPU
3. Dumbbell strict press

Post WOD
Banded over head distraction 2 minutes per side.

4 Comments

  1. John Downes
    John Downes on June 15, 2017 at 7:04 am

    The box is much nicer when it’s in the 70s outside at 5:30am.
    WOD: 14:23 doing 1/2 the HSPU (5-4-3-2-1-2-3-4-5) and that was definitely the right scale.
    Great coaching from John!

  2. Ilana
    Ilana on June 15, 2017 at 8:04 am

    14:17

    HSPU Scale: 8,6,4,2,1,2,4,6,8

    It may seem strange, but I love handstand push-up day! Thanks, John, for helping me come up with a good rep scheme!

  3. Deb.
    Deb. on June 15, 2017 at 2:55 pm

    You rock those handstands Ilana!!

  4. John(Frozen)
    John(Frozen) on June 23, 2017 at 11:19 am

    9:21rx