In 4:00:
100ft Dumbbell Front rack Walking Lunges @50/35lbs
In the remaining time, perform as many rounds as possible of:
8 Toes to Bar8 Kipping Handstand Push ups–rest 1:30–
X3 Rounds
WODprep Strategy Top Tips:
Warm-up (10 minutes): We have a buy in movement of ljunges along with a lot of pushing and pulling today. So for our warmup, we should warmup with some bodyweight lunges along with some airsquats to get the glutes primed and ready.Once warm, use some handstand holds and bar hangs followed by some scapular pull-ups and pull-ups to get those shoulders ready to push and pull
Stimulus: Upper Body Muscle endurance for Push and Pull
Strategy: We want the Lunges to be nothing but a slight annoyance for our AMRAP today. This should be a weight to where you can do all 25 feet unbroken, and then a quick turn, with a drop if needed, and right back on it.Once we get to the TTB and the HSPU, it’s about being smart with breaks, so we don’t get to failure, but also making sure we understand the time element. We won’t have a ton of time to accumulate rounds, so be smart with your breaks, and aim for consistent chunks.
- Dumbbell Front Rack Walking Lunges– Focus on staying relaxed and breathing on the lunges. Focus on making each step feel the same and squeezing your hip to extension in between each rep.A quick turn and drop of the dumbbells can be a smart break, as long as it is a quick turn.
- Toes-to-Bars– Smart sets here. Have a full grip with your thumb wrapped around the bar on these toes to bar.Have a tight kip swing, and focus on keeping your legs straight as you push through your lats. Open back up with a tight kip to string your reps together.
- Kipping Handstand Push-ups- The kipping handstand push-up is much more about timing and rhythm. Ensure a stable descent before you bring your legs down, and drive hard to get your body back to lockout.Think of your legs like a wall ball, which has a slight arc away from the wall, but quickly gets back to the wall for your lockout.
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