WOD 12/26/14
8 Minutes of Shoulder/Wrist/OH/Back/Hip/Ankle Mobility
A- WU- 1K Row + Max Rounds in 3 Minutes of: 15 Ring Row/15 Air Squat;15 second rest
B- HSPU- 7 Minutes of Practice
Notes: Please watch these progressions: Finding and Developing your Handstand push-up- 1,2, and this + these on spotting and practice- 1,2.
C- Box Jump- 8 Minutes Max Height
D- Thruster- 3 Minutes to WU to (95/65) + 12/9/6 RFT of: Strict HSPU/Box Jump (30/24″)/Thruster (95/65)
Post your scores to the Whiteboard.
Loredo
6 RFT of
24 air squats
24 push ups
24 lunges
400m run
20:58
Warm up – 1 k row = 4:30.1 + 3 rounds of 15 each ring row/ air squats
HSPU practice- Strict 2 ab mat
Box jumps – 24″ max
12/9/6 rft of Hspu(2 ab mat)/ box jumps 24″/ thrusters 45lbs = 6:29
A- WU- for time: 800m run + 5 min amrap 1 rope climb/21 air squat- 3:15 + 4-5 rds ish
B- hs walk or defecit practice- 7 min- took about 6 hs walk steps…finally felt some balance
C- max height box jump- 44 inches (took a small step into it so not totally legit)
D- thruster- 10 min to a max + same – 195 / 215F (cleaned it, front squat, couldn’t complete the press out)
E- 12/9/6 strict hspu / 30′ box jump / 95# thruster- 5:51rx
F- glute ham curl- 5/5/5/5/5/5/5/5 (tempo:2/2/x/1) + SS reverse hyper swing 10/10/10/10/10 (HBD)