Friday 12th June

 

Warm-up

3 rounds
30x Mountain Climbers (15/leg)
15x Bent Leg Calf Raises
10x Tuck Jumps
5x Perfect Squats (hold hands over head)

Handstand Push Up Progression – 1 round
10x Z-press
5x Hand Release Push Ups
5x Pike Push Ups
5x Pike Push Ups Raised Feet
5x Strict/Kipping HSPU

Metcon (Time)

Buy In: 400m run

For time:
21-15-9
HSPU
Weighted Squats DB or backpack

Buy Out: 400m run

*RX+ 4″ deficit strict HSPU

Finisher: Gymnastic plank hold weighted 3x60sec – 60sec between
—————–
Scaled/Silvers:
scale HSPU to Pike Push-ups, Regular Push-ups or from knees

It feels like forever since we last ran, I missed it and I’m sure you did too. We have a 21-15-9 with the added joys of a 400m run. This is a sprint, make no mistake about it, I want you going as fast as you can on the runs, they are sprints, if 400m is too far for you to sprint then make it 200m, if you’re are in a place where running is not possible you can run on the spot for 2min or do 20 burpees over an object. The burpee option should take less time than the run but hopefully get you even more out of breath.
HSPU can be strict or kipping unless you’re going for the RX+ option, 4″ is the maximum deficit to go from, however you can hit RX+ for any kind of deficit strict HSPU, I know I spoil you. Pike push ups will be your scaling option, remember you can come to your knees on a chair to perform these if the straight leg version is too hard, you can even go to negatives instead, although if you do this then we’ll stick to 12-9-6 due to the time under tension.
Your weighted squats can be at any weight, using any weight. KB and DB singles can be goblet, if you have 2 of the same weight you can do front rack, if you have a backpack you can hold it to your chest as I’m sure you don’t want to be messing around with actually putting it on mid WOD. If you have a sandbag it can be hugged to the chest or held on 1 shoulder and finally a barbell will go across your back. So many squatting options I’m fairly sure I’ve not missed a thing. For the purposes of this WOD a partner will be treated as a barbell and slung across the shoulders.

A little gymnastic finisher, weighted plank holds, if you are struggling with the time domain then ditch the weight, if you have a rucksack or a weight vest you can wear it for this. So much fun to welcome in the weekend.