Tuesday 11/10/15 - Complete the Pattern: 1, 1, 4, 2, 2, 8, 3, 3, 12, Etc.

November 10, 2015

 

 

MAIN WOD

M:1 8:00 Practicing Chest-to-Wall Handstand + Walk Off Wall

 

Notes: Handstand Hold: Aim is to keep only nose and toes in contact with wall throughout the entire set. Maintain strong hollow. Wall Walk into position, then attempt to handstand walk away from the wall without using the hips or feet to create momentum and push off.


M:2 6:00 Volume Accumulation: Candlestick Negatives

Candlestick Negatives: https://www.youtube.com/watch?v=g1_UYBr--o8

M:3 As Far As Possible in 10:00
1 Strict Ring Dip
1 Strict Pullup
4 One Legged Squats, alt.
2 Strict Ring Dips
2 Strict Pullups
8 One Legged Squats, alt.
3 Strict Ring Dips
3 Strict Pullups
12 One Legged Squats, alt.
Etc.

Strict Ring Dips → Self Assisted → Tricep Dips
Strict Pull Ups → Self Assisted Pull Ups

Pistols → Modified: Plate Under Heel, Counter Weight, Box

 

VIRTUOSITY
V:1 Warm Up
V:2 Learn
V:3 Review: Push Up, Dead Lift, Perfect Lunge, Double Unders 
V:4 WOD: 4 Rounds:
8 Push Ups
8 Dead Lifts
16 Lunges
32 DU/Single Unders