Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 push-ups w/2 shoulder taps
10 hollow rocks
:15 HS hold
10 BB SDHP
Mobility
Wrists mobility for upside down work
Skill
HS walking – spend 10 min in the skill progression that is best going to help you get better at a difficult movement.
We all know the Port’s movement hierarchy for the HS walk. Find one that challenges you but helps you work towards walking on your hands.
1. Bear crawl – double the distance, so 80’
2. HS holds on the wall or piked on a box – :45
3. Shoulder taps on the wall or piked on a box – 20t
4. Walking while piked on a box. Once around in 1 direction, then once around in the opposite direction.
5. Wall walks – 5
6. Rx HS walks
WOD
“Ultra”
4 rounds
500m row
40 air squats
30 push-ups
Simple but long. Let’s talk about pacing and something simple you can do to help determine where you should be when completing these 500m intervals. When you look at your time as you row any one of these 500’s it’s easy to get discouraged because it’s hard to hold a “good” pace in the middle of a workout like this. However, if you look at the big picture, one round is only one-fourth of a 2000m row. So instead of pacing the rows as individual 500’s, try pacing them as part of a 2k.
Accessory Work
Plate front raises – accumulate 60
Banded high pulls – accumulate 100
