WOD – With a Purpose
Each workout serves a unique purpose or goal to help make us better athletes! Whether you complete a workout as Rx, Intermediate or Novice – make sure it is to the best of your ability. You guys are so amazing as a community and athletes and we love to see you constantly challenging and improving. Let’s make some specific 2018 goals and crush them!
Today’s focus: 80% Aerobic work, while building muscle stamina in the upper body ‘push’. Developing the skill of HSPU…should be able to do 15 UB HSPU to complete this workout Rx; scale according to skill
A) SKILL
10 minutes:
Kipping HSPUS – into 3 groups: each group has a different focus
Group 1: 0-5 HSPUS (get upside-down and vertical, dial in the decent, choose proper scaledown)
Group 2: 6-12 UB Kipping HSPUs (dial in the decent, develop a deep kip, minimize arch when pressing)
Group 3: 15+ UB Kipping HSPUs (cycling the kip, maintaining hollow position)
B) WOD
15 minute AMRAP:
200 meter run
15 Wallballs
10 HSPUs
200 meter run
15 WB
15 HSPUs
**keep increasing HSPUs by 5 reps every round until time is up**
**post total rounds and reps…run is ‘200’ reps**
C) MIDLINE/ACCESSORY
Teams of 2:
30 Strict TTB
40 Burpees over the weighted plank (45, 25)
50 TTB as 1 person holds hanging knee tuck
**share all reps**
**15 minute cap**
