W.O.D. and Endurance Thursday 12/20/18


W.O.D. and Endurance Thursday 12/20/18

*Coaches- use a significant part of the warmup to cover handstand pushups, the scaling variations below, and let athletes play with what works best for them. This is a great time for all athletes to improve with your guidance. If they are a veteran at handstand pushups they may work on deficit HSPUs, strict HSPUs or handstand walks at their own discretion.

Conditioning WOD – 25 minute cap

For Time:

Buy In: 30 Handstand Pushups (25s/abmat)

60 Double Unders, 30 KB Swings 70/55
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 KB Swings

Buy Out: 30 Handstand Pushups

*ATHLETES – Scale Handstand PUs with several different variations below, based on your ability levels and focus on getting better.

-If you struggle with going inverted you should either complete 30 seated DB shoulder presses, 6 wall walks OR use a box to place your knees or feet on in the pike position, and aim to go as vertical as possible for 30 presses.
-If you are on the cusp of going inverted, but lack the upper body strength to complete handstand pushups once you are upside down, look at accumulating 90 second inversion hold in substitution of the 30 HSPU buy and buy out
-If you can get upside down but need 3 or more stacked abmats for handstand pushups, you should look at building upper body strength by completing 30 seated DB shoulder presses for your buy in/out
-If inversion and upper body strength are both issues, look at doing 30 seated DB shoulder presses or 6 wall walks

*Scale double unders 2:1 with singles or 1:1 line jumps

Post total times!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 minute cap

5 rounds for time of…

15 Strict Barbell Shoulder press 75/55 (standing) OR 10 Handstand PUs (25s/abmat)
25 KB Swings 55/35
35 Double Unders
25/18 Calorie Ski Erg (male/female)
15 Toes To Bar

*On the strict press you should be using a weight that you could do 15-20 presses unbroken if you were fresh