3 Rounds
\n10 Strict Handstand Push Ups
\n10 Dumbbell Hang Cleans
\n50 Double Unders
\nRest 1 Minute
\n3 Rounds
\n10\u00a0Handstand Push Ups
\n10 Dumbbell Shoulder to Overhead
\n50 Double Unders<\/p>\n
Weight: 50\/35<\/em><\/p>\n<\/div><\/div><\/div><\/i><\/div>MASTERS<\/b><\/h2><\/div><\/div><\/div><\/div><\/div>
3 Rounds
\n10 Abmat Handstand Push Ups
\n10 Dumbbell Hang Cleans
\n15 Attempts
\nRest 1 Minute
\n3 Rounds
\n10 Abmat Handstand Push Ups
\n10 Dumbbell Shoulder to Overhead
\n15 Attempts<\/p>\n
Weight: 35\/20<\/em><\/p>\n<\/div><\/div><\/div><\/i><\/div>MOVE<\/b><\/h2><\/div><\/div><\/div><\/div><\/div>
3 Rounds
\n10 Bench Push Ups
\n10 Dumbbell Hang Cleans
\n75 Single Unders
\nRest 1 Minute
\n3 Rounds
\n10 Bench Push Ups
\n10 Dumbbell Shoulder to Overhead
\n75 Single Unders<\/p>\n
Weight: 25\/15<\/em><\/p>\n<\/div><\/div><\/div>WOD GUIDANCE & GOALS<\/strong>
\nTo save your arms on the handstand push ups, break the set of 10 into 5\/5 or\u00a04<\/span>\/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.<\/p>\n<\/div>Post Total Time to Comments.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
HOME WOD<\/strong><\/h2><\/h2><\/span><\/div><\/div><\/div>
3 Rounds
\n10 Strict Handstand Push Ups
\n10 V-Ups
\n50 Jumping Jacks
\nRest 1 Minute
\n3 Rounds
\n10\u00a0Handstand Push Ups
\n10 V-Ups
\n50 Mt.Climbers<\/p>\n<\/div>
<\/div><\/div><\/div>
ENDURANCE<\/strong><\/h2><\/h2><\/span><\/div><\/div><\/div>
3 Rounds
\n2 min moderate, 1 min walk
\n1 min fast, 1 min walk
\n:30 sprint, rest 2 min<\/p>\n<\/div>
<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"
Shoulder Seminar FRIDAY!!\n“2021 QF Event 1”
\n3 Rounds
\n10 Strict Handstand Push Ups
\n10 Dumbbell Hang Cleans
\n50 Double Unders
\nRest 1 Minute
\n3 Rounds
\n10\u00a0Handstand Push Ups
\n10 Dumbbell Shoulder to Overhead
\n50 Double Unders<\/p>\n","protected":false},"author":2,"featured_media":20663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[684,29],"tags":[],"_links":{"self":[{"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/posts\/20662"}],"collection":[{"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/comments?post=20662"}],"version-history":[{"count":0,"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/posts\/20662\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/media\/20663"}],"wp:attachment":[{"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/media?parent=20662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/categories?post=20662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/daybreakcrossfit.com\/wp-json\/wp\/v2\/tags?post=20662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}