Mind the Wake

Thursday – May 10, 2018 – 180510

Context: Practice – Doing a more difficult variation at the earlier rounds, then having a plan to progress down to an easier version to keep up intensity.

Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry

Mobility: Shoulder

Skill Practice: Spend 8 minutes working up to a challenging (80-90% effort) thruster x 3 out of the rack

Strength: none

Super Set: none

Metabolic Conditioning: “Mind the Wake”

For time.

Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m)

then 4 rounds of:

Kipping Handstand push-ups (Health: 6 dumbbell strict press / Athletic*: 6 head to floor / Performance: 10 head to floor)

12 toes-to-bar

14 Russian kettlebell swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part. Scale Up: 2/4” deficit HSPU and 70/88lb kb.

Compare to: June 8, 2017

Coaching Tips: Take the last couple hundred meters of the row a little easier as you don’t want to be completely gassed for the handstand push-ups. Then next couple movements of the WOD are very grip intensive. Think about breaking up the toes-to-bar early (maybe even round one) if the kettlebell swings are a challenge for you.

Optional ‘Cash Out’ or Hypertrophy: 15 GHD sit ups, 15 wall ball, 3 rounds OR 3 sets of 15 strict toes to bar or weighted GHD sit ups in a super set with 15 weighted step ups

“By the Numbers” Book References: Row p. 142, HSPU p. 500, T2B p. 434, Kettlebell