140809 SAT – “SKULL AND CROSSBONES”

Mobility: Hip and Shoulder Mobility.

Skill Practice Warm Up: Handstand and handstand push up practice.

Workout: “Skull & Crossbones” – For time.

Row (Advanced: 1500m, Intermediate*: 1300m, Novice: 1000m)

then 4 rounds of:

Handstand push ups (Advanced: 10 head to floor, Intermediate*: 6 head to floor, Novice: 6 db strict press)

12 toes-to-bar

14 russian kb swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

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

Scaling Guide: 16 – 25 minutes

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 HSPUs. 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 kbs are a challenge for you.

Recent Posts