Tuesday’s WOD 1/22/13

For those of you who are wondering what the heck is wrong with our website.  We have no idea.  Sorry.  We are working on the issue, and hopefully it is back up and running as soon as possible.  In the meantime:

Buy In:

30-40 Ring Dips

Partition as necessary

WOD:

3 Rounds for time

10 Handstand Push-ups

10 Push Press 115/85

10 Front Squats 115/85

Cash-Out:

L-Sit – 1 Minute

For the buy in we are going to perform ring dips.  Perform 30-40 reps in as many sets as you can. The goal is to no go to failure on any set.  Scale with an appropriate band if necessary.

For the workout we are going to perform a 3 round triplet.  I designed this workout to highlight the relationship between the use of your legs and shoulders in the push-press.  Since the weight is light enough, you may find it failure easy to use very little leg and hip effort to drive the barbell overhead.  If you use your shoulders, it will tax you to failure on the handstand push-ups.  If you drive with your legs (like you are supposed to) you may find it tough for your quads on the front squats.  A slight dilemma… but one that SHOULD favor an exceptional use of the legs in the push-press to prevent fatigue for the handstand push-ups.

For the cash-out we are going to perform an L-Sit for 1 minute.  Choose between the rings or the parallettes.

Results