Our Miss Emily crushing her first competition in the Throw-down series in Abbotsford over the weekend! First day placed 8 overall and came first in their lift, max effort C@J.. so not surprised!
WARM UP – MOBILITY
2 rounds:
200-250m row
8-10 Ring rows or / Pull-ups (2)
8-10 Push-ups
10-15 Hollow rocks / 10 sec super man holds
more that 5 peeps, half start on the row, half on the ring rows
WOD A, put your Thursdays weak skill to the test
Every 2 min x 6 sets: alternating
- 3 strict pull-ups + 10 kipping pull-ups (scale to jumping pull-ups or ring rows)
3 weighted strict bar dips + 10 push-ups (scale to target, snake or bottom up)
“PUSH PULL”
For Time 7 Handstand Push-Ups (deficit for men) 50 ft Sled Pull
8 Handstand Push-Ups
150 ft Sled Pull 6:00am please do sandbag pulls x3
9 Handstand Push-Ups
150 ft Sled Pull
10 Handstand Push-Ups
150 ft Sled Pull
Time Cap: 11 minutes
Each round the deficit for the strict handstand push- ups increases. No kipping.
ACCESSORY
1) 1 x 200 m walking lunge, you can split it up or just do it in one shot!
2) 3 x DB (or plate) bent over reverse flys