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March 11, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget today we have barbell club at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill

In 10 minutes complete as many reps as possible of

5-10-15-20-25-30 …

Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The highest round you complete is your score.

If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …

This is a repeat workout from 2-7-2014!  Are you keeping a log?

WOD

1-10
Squat Clean 155/105lbs
10-1
Handstand Push-Up*

*Work on strength first.  If you are using multiple mats to be able to attempt kipping or strict Handstand Push-Ups  you should stick with pike push ups from a box or regular strict push ups.

This workout is a scaled down version of the hero workout J.J.  Most of us will be scaling this down but adding weight and doing deficit HSPU is also an option if you’ve got the skills.

Off Ramp WOD

1-10
Squat Clean
10-1
Pike Push-Up

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