Wednesday 080515

WORKOUT OF THE DAY

SKILL: HSPU

Tripod on Floor

Tripod to Headstand

Tripod to Headstand against Wall

Kick to Handstand on Wall

Handstand to Negative

Strict HSPU

Kipping HSPU

Box Variations

WOD-

"Diane"

21-15-9

Deadlift 225/155

HSPU

 

RECIPE

Can we discuss these "Banana Cream Pie Cupcakes" on Elana's Pantry, please?

 

**COMPETITION CLASS**

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

A.
Three sets, not for time, of:
Muscle-Ups with Isometric Hold x 3-6 reps
(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
Overhead Weighted Pistols x 3-4 each leg

B.
Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed

C.
Eight sets of:
Snatch x 2 reps @ 70-75%
Rest as needed

Focus on speed and mechanics.

D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)