For time:
500 meter Row
10-9-8-7-6-5-4-3-2-1 reps of the following couplet:
Jumping Lunges (alternating, both sides = 1 rep)
Handstand Push-ups
Then, 1-2-3-4-5-6-7-8-9-10 reps of the following couplet:
Air Squat
HRPU
Skill/Accessory work
Inverted Hang to Lower 5-5-5
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
DL 3-3-3 (75% of 1 RM)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. This is a fast paced WOD, you should be seeking to do this without taking breaks. The hard movements are decreasing in reps, so motivation will take over to get done. Establish a rep pace that is just below your redline and maintain. Discipline yourself not to go so fast that you are taking long rest breaks.
Remember both legs lunging = 1 rep, don't count each lunge as one. So count only one leg, or count 1,1, 2,2, 3,3...
Optional Strength WOD. If you established a new PR last week, you have a new 75% to use! Build up with 3-4 sets of lighter weight, focusing on great form. If 3 reps at 75% is too much (you no longer are keeping perfect form) then lower to a weight you can do for 3 perfect rep in a row.
Accessory work/Skill practice. This is a slow, controlled movement. Very difficult, and great core strength work. If doing 5 reps of this is too hard, just do 2 per set. Even if you drop very quickly, getting into the inverted position is great core development as it's making you do knees to elbows/toes to rings as you control yourself.
Training Videos.
- "Jumping Lunges" - quick demo from Paradiso CF.
- "Inverted Hang to Lower" - another good demo from the same folks. Stating the obvious, but the price for grip failure is very high when you invert on the rings. Don't overextend on any one set.