We get in some skill work with inversions today before moving into the 5 rounder. Starting with some crawls and moving into down dog- we will progress into a variety of upside-down positions which will give you a launching point for developing your handstand walk.
The five rounder is 4 rep heavy clean and jerk with bar muscle ups. The 4 reps need to be heavy- so think in terms of about 80-85% of your 1RM clean and jerk. The bar muscle up practice- like the handstand work- will give you some context for skills and drills practice that gets you one step closer to a BMU. After a bit of transition work on the rings we will move to either the pull up bar… OR a scaling option on the barbell racks.
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Skill work and practice:
Handstand walks, wall walks, and handstand holds
Five rounds for time of:
100/70kg clean and jerk, 4 reps
6 bar muscle ups
Post time, load and scaling
Wednesday 5pm Specialty Class- Underground Strength