Monday, 01/14/2019 WOD

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”- Rich Froning

Warm up:
CFTE Dynamics
1 Min armless row
30 sec wall facing handstand hold
1 Min legless row
30 sec handstand hold facing away
1 mins row
30 sec leaning high plank

Handstand push-up progression

5 sets
AMRAP 3 minutes
Row 500m
Max HSPU in remaining time
Score= Total # HSPU

Coaching notes:

– If athletes cannot hold a handstand for warmup- 1 minute leaning high plank hold with fingers pointed out. Pushing through upper back close to wall while leaning forward and trying to reach head to wall. Otherwise, regular high plank

– For skill, athletes with no handstand hold will work on kick to handstand and hold. Athletes with HSPU will work on either strict or kipping.

– Have athletes use toughest scale possible for all rounds. Rx can be strict or kipping. If they are not touching they’re head to ground/mat, enforce or next scaling option. No half reps, full ROM.

– If more than 6 athletes, 2 groups/heats. One works, one rests. Wod is 30 mins total. If more than 12 athletes, use bike 5mi.

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