Thursday Workout: HSPU work, Ladder

STRENGTH

OTM 9:

• Strict Handstand Push-up with deficit x 2-4
• or, Kipping HSPU x 4-6
• or, Handstand Hold x 10-20 seconds – add negative at end of hold if possible

WOD

Level 1

Complete the Following for Time:

• Hang Clean and Jerk x 5
• Ring Row (feet on box as possible) x 1
• Row x 400m
• C&J x 4
• RR x 2
• Row x 300m
• C&J x 3
• RR x 3
• Row x 200m
• C&J x 2
• RR x 4
• Row x 100m
• C&J x 1
• RR x 5

Level 2

Complete the Following for Time:

• Row x 500m
• Clean and Jerk (175/120) x 5
• Muscle Up* x 1
• Row x 400m
• C&J x 4
• MU x 2
• Row x 300m
• C&J x 3
• MU x 3
• Row x 200m
• C&J x 2
• MU x 4
• Row x 100m
• C&J x 1
• MU x 5

If subbing running for rows – Run 400m twice, then 250m, 200m, 100m.  

*Scale Muscle ups to most challenging pull variation (i.e. no push sub).  For L1, there is no 500m row at the beginning.  20 minute time cap.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!