The workout for 7/11/17 is...                                                

  • By Leslie Friedman
  • 11 Jul, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 7/11 is...

Drafts with DeCO this Sunday! Workout? Beer? Pizza? Yes, please! Share this event with your friends and on your pages![%7B%22surface%22%3A%22page%22%2C%22mechanism%22%3A%22main_list%22%2C%22extra_data%22%3A%22%7B%5C%22page_id%5C%22%3A275012965900821%2C%5C%22tour_id%5C%22%3Anull%7D%22%7D]%2C%22has_source%22%3Atrue%7D

HSPU Skill work. If you are proficient at kipping Rx (to a mat or 25# plates and 1 ab mat), do 3 sets of max reps, resting 2 min between attempts. If not, do 3 sets of (choose):
- 8 Kipping HSPU Practice (getting into tripod headstand position, just bringing knees down)
- 8 Kipping HSPU Kipping with 1-3 ab mats
- 3 SLOW negatives with focus on tripod position/tracking elbows in. Either in HS or piked position. Make these as challenging as possible.
(15 minutes)

For time:
- 50 Alternating KB Snatch (53/35)
- 100 Double Unders (3 minutes practice)
- 50 Overhead Squats (95/65)
- 100 Ab Mat Sit Ups
(15 minute cap)

Accessory Work:
- Tabata Lateral Plank Walks (switch direction each time)

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