WOD – Wednesday 12/13

Sign into class, then spend 2 minutes in Z1
5 min AMRAP
5 burpees
10 kips
15 OH squats w/PVC
20’ bear crawl

PVC mobility to prep for HS

HS walking skill transfer
A lot of you guys have a goal of someday to walk on your hands, but learning is so unnerving. Everyone must start somewhere. And being confident of getting and being upside down is step one. So before anything, let’s learn how to fail. From there, let’s take ourselves through the progression below.

1. Bear crawl – try to keep your head over your shoulders
2. HS holds on the wall or piked on a box – perfect form, strong shoulders
3. Shoulder taps on the wall or piked on a box – must use shoulders to transfer weight, not hips
4. Walking while piked on a box. Once around in 1 direction, then once around in the opposite direction.
5. Rx HS walks

30 min EMOM
Min 1 – 10 burpees
Min 2 – 10/8 cals on ski erg
Min 3 – 12/10 cals on AB
Min 4 – 50m HS walk, 20 shoulder taps, or a :20 HS hold
Min 5 – 40 DU’s or :40 of attempts
Really long, fun EMOM. Doesn’t have to be done in any particular order, but you should try to get on each piece of equipment. Make sure to watch the clock. You should be getting at least :20 of rest each minute. If you are not, scale that particular piece of work.

Accessory Work
OH trciep extensions – 4x8e; use a heavy DB
Banded wood-chops – 4x15e

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