Thursday January 28, 2021
WOD:
Skill 15 min Gymanstics work HS work Tripod headstand (tuck knees in and then kick up) tripod headstand ( from pike position up) Getting into HS Shoulder taps Weightlifting Conditioning 8 push presses 135/95# 200 mts run 4 rds 1 min break btw rds Rest as needed and then 6 min Max reps of (Pick one) 1-strict HSPU 2- kipping HSPU 3- max distance HS walk 4- max shoulder taps (facing wall)
Thursday January 21, 2021
WOD:
Swod Bar work 4x 3 strict pull ups + 3 kipping pull ups + 3 TTB 4x3 kipps bringing hips to bar HS work 3x3 Tripod headstand (tuck knees in and then kick up) 3x3 tripod headstand ( from pike position up) (Some beginners can just work on wall walks or strict hspu feet on box) Weightlifting Conditioning 15 min to see stabling a heavy complex 1 squat clean + 3 front squats
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