Tuesday August 31, 2021

WOD

Swod

HSPU technique

10-15 min to work on:

1-Getting into HS

2-HS negative

E90 sec x 6, 5-7 reps (very slow and controlled descent)

3- strict HSPU

E90 sec x 6, 3-5 strict HSPU

4- kipping HSPU

EMOM x 6, 3-4 kipping HSPU

5- deficit kipping HSPU

4-5 reps, 3-4 rds rest as needed

Conditioning

16 min. AMRAP:

80 Double Unders

70 Russian KB Swings 70/53lbs.

60 Double Unders

50 Russian KB Swings 70/53lbs.

40 Double Unders

30 Russian KB Swings 70/53lbs.

20 Double Unders

Max wall balls 20/14# in remaining time.