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WOD for 122117

20
Dec

WOD for 122117

Segment 1 (warmup):
Straight Arm Alt. Partner Plank Claps x 50 (ea. hand =1 rep)
T,I,Y’s x 10 each
Plank hold x 20 Sec
3 Pushups
Side Plank x 15 Sec
3 Pushups
Side Plank x 15 Sec
3 Pushups
Tabata Hollow Body Hold x 3 sets
Headstand Progressions into 10 Sec Free Space Headstand Hold
Wall Facing Handstand (or Ring Plank) Hold x 5 Deep Breaths
Handstand (or Ring Plank) x 5 Deep Breaths
HSPU Negatives x 3 w/ 4 second descent

Segment 2:
EMOTM x 6 Minutes
Strict HSPU repeatable sets
Goal is between 3-8 reps each round
*Scaling Options:
Pike HSPU (on box)
Strict DB Press (6 reps, heavyish)
Handstand Holds or Headstand Holds

Segment 3:
AMRAP in 25 Minutes For Quality Reps
10-35 Double Unders
14 alternating DB Box Stepups
10 Plate Elevated Pushups
Sandbag Bear Hug Carry – 50 feet
20 sec Ring Support Hold
Row 500 meters

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