Wednesday WOD 16-8-17

August 15th, 2017

Wednesday WOD 16-8-17

4. Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Wreckbag Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

WOD 2 Overhead Strength

Super Set. 3 Sets

Pike Head Stand Push Up 3 12 to 15 Must maintain good form

Manna (Reverese Hands) 3 10 to 20 seconds

Rest: 2/3 Minutes between Super Sets

Pike Head Stand Push Up.

Good Form: Elbows tight to the body / No flaring / Finish with shoulders fully extended

Progression: 1: (Beginners) Close Grip Push Up, Box Close Grip Push Up,

2: (General) Pike Headstand Push Up, Weight Vest Pike Headstand Push Up

3: (Advanced) Box Pike Headstand Push Up, Weight Vest – Box Pike Headstand Push Up

Manna

Progression 1: Hold a 10 to 20 second Manna position. Activate Shoulders/Lift hips off ground/ No Legs

2: Hold a 10 to 20 second Manna position. Activate Shoulders/Lift hips off ground/ Quads @ 45″ (No lifting feet)

3: Hold a 10 to 20 second Manna position. Activate Shoulders/Lift hips off ground/ Quads @ 45″ (Alt – lifting 0ne foot off the ground)

4: Hold a 10 to 20 second Manna position. Activate Shoulders/Lift hips off ground/ Quads @ 45″ (Alt – lifting both feet off the ground)

5: Hold a 10 to 20 second Manna position. Activate Shoulders/Lift hips off ground/ Legs straight – Alt lifting one leg off the ground

6: Hold a 10 to 20 second Manna position. Activate Shoulders/Lift hips off ground/ Legs straight – lifting both legs off the ground

+ Optional Extra’s in Open Gym.

1. Power Clean 
(70%/5)5

2. Power Jerk 
(70%/5)5

3. Push Press 
(70%/5)5

Thank You: http://individuals.comptrain.co