Tuesday’s WOD - 2/12/2019


Skill: Handstand Push-up Progression, perform this as a class, athletes will perform 5-10 of each progression working to find the most difficult option they can complete with good technique. THEN 3 Rounds x 3-5 - HSPU / Box HSPU / Grounded HSPU, etc @ most challenging variation Strength: Back Squat +5-10# to Working Weight / Training Max **Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT. 1x5@65%ww 1x5@75%ww 1x5@85%ww REST >90s 1x5-10@65%ww WOD: 2 Rounds for Max Effort Reps: 3 min AMRAP 200m Sprint 20m KB Goblet Walking Lunge (10m down & back) @53/35 Max Effort Handstand Push-ups **Rest 1 min between effort** 200m Sprint 20m KB Goblet Walking Lunge (10m down & back) @53/35 Max Effort Wall Balls @20/14 **Rest 1 min between effort** Accessory Work: Conditioning For Time: 50-40-30-20-10 Cal Row Double Unders 


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