Tuesday WOD – 072815

Sadie

Don’t Forget to Foam Roll!

WORKOUT OF THE DAY

Fitness
1. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
1 Slow, controlled Wall Walk
10 Hollow Rocks
10 Arch Rocks

2. HSPU Work – Based on current Level:
L1 (can’t kick up) – Work on Kicking Up to Wall
L2 (can’t hold for 0:30) – 4xME HS Hold Against Wall
L3 (can do L1&L2, but no Strict HSPU) – 10×1 Negative HSPU (Make these as difficult as possible)
L4 (at least 1 Strict) – 6×2 Strict HSPU at most difficult progression possible.
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.

3. AMRAP 12:
100 Double unders
50 Lateral Barbell Burpees
30 Clusters, 135/95
10 Muscle ups

Performance
1. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
1 Slow, controlled Wall Walk
10 Hollow Rocks
10 Arch Rocks

2. Individual HSPU Work

3. AMRAP 12:
100 Double unders
50 Lateral Barbell Burpees
30 Clusters, 135/95
10 Muscle ups