The Intended Stimulus… is here today to ENSURE you read before class!
Today the goal is to be inverted for large chunks of time, and after round 1 you’ll be inverted with an elevated heart rate which will add to the challenge! You should choose a scaling for the HS hold that you CAN do for 1 minute. I’m not saying make it easy, but if you can only hold a handstand against the wall for 20 seconds when fresh, today is the day to maybe get inverted in the squat rack or pike on a box. After your one minute of HS hold you’ll do 12 burpees and 12 toes to bar, BUT if you had to kick down once, you’ll add 3 burpees. So, you’d end up doing 15 burpees and 12 toes to bar that round. On 3…2…1…GO it will be easy to know when a minute is up because everyone will be starting at the same time and the clock will read 1:00, but on round 2, for example, if I start my handstand at 2:55, I’ll need to hold until 3:55 without dropping to do no extra burpees. If I have to kick down, at 3:30 (25 seconds early) and don’t kick back up until 3:50, I still have 25 seconds to complete! Toes to bar should be able to be completed in 3 sets MAX! *** if you are outside- you might want to use your phone timer to keep track of your minute.
Another favorite from last year’s decathlon event… simpler times just sitting shoulder to shoulder.Thursday’s WOD at 7 and 9am again at 4 and 5pm
5 rounds for time:
1 minute Handstand Hold*
12 Burpees
12 Toes to Bar
*= add 3 burpees to the set of 12 for each kick down or missed kick up!
Record time and scaling
