For 5:00 you will work through the following movements and then move into the coach-led section before moving to the strength.
*Your coach will go over the proper strict-press mechanics (front rack, grip, and stance).
On a 2:30 loop
from the rig or floor
Active Rest (Alternate between) = Sumo Deadlift High Pull (SDLHP)+ Handstand Push-up build
As Many Rounds/ Repetitions As Possible in 16:00
- Handstand push-ups are not for everyone.... Please talk to a coach before attempting to kick upside down for the first time.
- Scaling Options: Pike Handstand Push-Ups OR Seated Dumbbell Press
Sumo Deadlift High Pull (SDLHP)
Row at 0:00, 4:00, 8:00, 12:00
Run at 2:00, 6:00, 10:00, 14:00
*you will pick up where you left off when returning from the row/run
You will get roughly 1:30-2:00 to recompose after the WOD. We will then move you through a coach led, full body, lactic acid flush. The first portion is to move slowly through a row or run. Snails pace. You will then increase your heart rate slightly through the next portion.
Singe Arm Dumbbell Strict Press