7/30/2013

29
Jul

7/30/2013

Warm Up
3 Rounds Not For Time
5 Handstand Kick-Ups
10 Roll to Candlestick
30s Plank Hold

Conditioning
8m AMRAP
5 Dips
10 Toes to Bar
15 Double Unders

then

6m EMOM
5-10 Strict Push Ups

For the warm-up, complete the 3 rounds for quality, not speed. Scale the 5 Handstand Kick-Ups to 2-3 Wall Walks each round. If you can’t get your chest all the way to the wall on the Wall Walk, get as close as you can. Watch the video below for Roll to Candlestick. Plank Hold can be either on your hands or on your elbows – elbows are more difficult.

The AMRAP is a nice little gymnastics WOD. Do the Dips either on the Rings, Walker, or Box. Scale to a band if needed.

Push Ups should be strict, with a slow descent and a fast lock-out at the top. Choose a number that you can maintain across all 6 minutes. Go for quality over quantity on these.

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