Warmup:
200M jog
10 Box Step ups
10 Sit ups
10 V-Ups
8 Box jumps
10 Kneeling Lat Stretch
3 Wall Walks
Pull Up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
1 min Shoulder Stretch on box
Video courtesy of Train FTW. Demo of the shoulder stretch on box. This will be the same stretch in today’s cool down.
S/S/S:
3 Sets:
:20 Hollow Hold
:20 Hollow Rock
:20 V-Ups
-1:00 Rest between sets
| A little core work for your Friday! Notice, there is no rest between movements until the end of each set of V-ups. |
WOD:
EMOM for 18:
Min 1 – 10* Pull Ups
Min 2 – 10* Handstand Push Ups
Min 3 – 10* Box Jumps (24/20)
*Add 2 Rep every time you come back to a movement (so, set 2 would be 12 reps per movement, set 3 would be 14, etc..If you hit failure, go back down to 10 per movement)
So, the way this will work is, minutes 1-3, do 10 reps per movement. Minutes 4-6, do 12 reps per movement. Minutes 7-9, do 14 reps per movement. Minutes 10-12, do 16 reps per movement. Minutes 13-15, do 18 reps per movement. Finally, minutes 16-18, do 20 reps per movement. It WILL get spicy, but this is manageable. If you get to a minute where you fail, go back down to 10 per minute and stay there.
Scaling options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Box Height -> 20/16 -> As needed
