Friday, May 16
“Positive thinking will let you do everything better than negative thinking will.”
—Zig Ziglar
Warm-up
2 sets, not for time, of:
50 single-unders or double-unders or jumping jacks
10 steps of walking lunges
6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
1 turkish get-up, left arm, you choose the load
1 turkish get-up, right arm, you choose the load
6 knee push-ups or regular push-ups
10 seconds of plank hold on your hands
10 seconds of ring dip top position hold
10 seconds of handstand hold
60-90 seconds of rest
Strength/Skill
For quality:
40 Strict Handstand Push-ups
30 Strict Ring Dips
Handstand Walk, 20 m
Athlete Instructions
Rest 5 mins before the next part..
Strict Handstand Push-ups- can be deficit.
Possible Handstand Walk modifications are below, of varying difficulty:
3 shoulder taps per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
45 seconds of handstand walk attempts per 10m of HSW.
1 shoulder tap per 1 meter of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
Movement Demos
WOD
4 rounds for time of:
Jump Rope, 1:30
Walking Lunge, 40 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
4 Rounds- 14:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
4 Rounds- 18:00
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.