SKILL:
5 x 30 sec hand stand holds (30 sec rest between efforts)
If you are comfortable with the hand stand position:
During round 2 or 3, work on shifting your weight from one hand to the other.
During round 4 or 5, work on tapping your shoulder with alternating right and left hands (example: this video shows shoulder tapping - but if you "kick" into the wall, you will be facing outward, not toward the wall.)
WOD:
5 Rounds:
6 Hang Power Cleans (135/95)
12 Box Jumps 24"/20"
Run to Pole & Back
The hang position is anywhere above the knee, approximately mid-thigh. Be very conscious of your first dip in this workout. Initiate the dip with your hips back, not down (dipping straight down pushes the bar into your legs, this is a no-no). "Hot Potato" your dip so you feel the explosiveness of your hips going back and through with triple extension. DON'T FORGET YOUR SECOND DIP. These are power cleans, not muscle cleans.
5 x 30 sec hand stand holds (30 sec rest between efforts)
If you are comfortable with the hand stand position:
During round 2 or 3, work on shifting your weight from one hand to the other.
During round 4 or 5, work on tapping your shoulder with alternating right and left hands (example: this video shows shoulder tapping - but if you "kick" into the wall, you will be facing outward, not toward the wall.)
WOD:
5 Rounds:
6 Hang Power Cleans (135/95)
12 Box Jumps 24"/20"
Run to Pole & Back
The hang position is anywhere above the knee, approximately mid-thigh. Be very conscious of your first dip in this workout. Initiate the dip with your hips back, not down (dipping straight down pushes the bar into your legs, this is a no-no). "Hot Potato" your dip so you feel the explosiveness of your hips going back and through with triple extension. DON'T FORGET YOUR SECOND DIP. These are power cleans, not muscle cleans.
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