Posted on Leave a comment

September 26, 2014

Skill

EMOM for 10 Minutes

[Odd] Straight set of Toes-To-Bar
[Even] Handstand Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round.  On the alternate minute perform :30-45 seconds of handstand hold, perform them freestanding or against the wall if you are just starting out.

WOD

For time

30 Deadlift 185/135lbs
21 Burpee Bar Hops
12 Deadlift 185/135lbs
12 Burpee Bar Hops
21 Deadlift 185/135lbs
30 Burpee Bar Hops

Workout notes:  This deadlift should be fairly light compared to your max but moderately challenging.  Consider a weight that is below 50-60% of your max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping!

Leave a Reply