SKILL: ‘PUSHING’ + DOUBLE UNDERS
Today, we are going back to the with the ‘pushing’ section of our ‘Fitness Level’ chart. The chart begins at a ‘beginner level’ of knee push-ups and progresses to a ‘fittest on earth’ level of ring handstand push-ups. Find where you are on the chart and we will go from there. If you are ‘stuck’ in the push-up section of the chart, but are blown up from the WOD on Wednesday, feel free to sub in some wall climbs!
In between your sets of work, you will be practicing DU. Whether that be sets of unbroken double unders, a set of DU that you can manage, or just working on getting double unders, the possibilities are endless.
Remember, even if at times this work seems ‘boring’ or you wish you could be working on a more difficult or advanced skill, putting in the foundational work is important. Every step on the chart is there to protect and keep you safe, while helping you gain the strength necessary to complete the movements as you advance to them! Just as I wouldn’t have someone attempting ring muscle-ups who doesn’t have kipping pull-ups, or attempting a 500 lb back squat with a back squat 1 RM of 345, we shouldn’t be handstand walking if we can’t do HSPU or push-ups! Stay in your lane and keep putting in the work, it does make a difference!!
WOD: For 3 Cycles
3 M AMRAP
9 Deadlifts (95/65)
8 Power Cleans
7 Front Squats
-Rest 1 M-
*You will have 1 M of rest in between each of the 3 M AMRAPs, you will pick up where you left off in every AMRAP. Score is total rounds and reps.
Original Date: May 9, 2017