10 x Triceps Extension Push-Ups
20 x Sumo Prisoner Good Morning
10 x Wide Grip Push-Up
20 x Split Squat (10/leg)
Useless Skill #3
Make a note of your achievements in 'Open Gym'
1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
– Kipping Handstand Push-ups
– Negative Handstand Push-ups: Reps 8-6-4-2
– DB Push Press
1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
– Rope Climb Sit to Stand: Reps 8-6-4-2
– Ring Rows: Reps 24-20-16-12
- Goals for 1a/1b – whatever scaling option is chosen all sets should be tough.
5 Curtis P's @52.5/35kg
400 Meter Run
- Goal: Lower effort – 70% as the Curtis P's will gas you if you're not smart.
Barbell Rows – Accumulate 50 Reps with a pronated grip + 50 reps with a supinated grip. Use the same weight you used in the WOD.
Biphasic Lat Stretch x 60s each side.