NEWS

  • APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!

WOD

“2021 QF Event 1”

METCON

3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Cleans
50 Double Unders
Rest 1 Minute
3 Rounds
10 Handstand Push Ups
10 Dumbbell Shoulder to Overhead
50 Double Unders

Weight: 50/35

MASTERS

3 Rounds
10 Abmat Handstand Push Ups
10 Dumbbell Hang Cleans
15 Attempts
Rest 1 Minute
3 Rounds
10 Abmat Handstand Push Ups
10 Dumbbell Shoulder to Overhead
15 Attempts

Weight: 35/20

MOVE

3 Rounds
10 Bench Push Ups
10 Dumbbell Hang Cleans
75 Single Unders
Rest 1 Minute
3 Rounds
10 Bench Push Ups
10 Dumbbell Shoulder to Overhead
75 Single Unders

Weight: 25/15

WOD GUIDANCE & GOALS
To save your arms on the handstand push ups, break the set of 10 into 5/5 or 4/3/3 reps. Choose a weight for the hang cleans that you can cycle for at least 5 reps, if not unbroken. Then take a deep breath and try to do the double under in one straight set. Once you have completed the first triplet for three rounds, take exactly a one minute rest before starting the second triplet. The second triplet will be faster with kipping hspu, and a shorter range of motion with the shoulder to overhead (do jerks to save shoulders). Target 10 minutes for both triplets.

Post Total Time to Comments.

HOME WOD

3 Rounds
10 Strict Handstand Push Ups
10 V-Ups
50 Jumping Jacks
Rest 1 Minute
3 Rounds
10 Handstand Push Ups
10 V-Ups
50 Mt.Climbers

ENDURANCE

3 Rounds
2 min moderate, 1 min walk
1 min fast, 1 min walk
:30 sprint, rest 2 min