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Thursday’s WOD — Day 4 of OPT Power Programming

Put a 7 min countdown timer on, perform handstand push ups in ladder form; i.e. 1 rep, 2 reps, 3 reps. How many cycles can you get through wihout fractioning in the 7 min timeframe? Rest as needed between sets, but remember, the clock is counting down. For example: do 1 HSPU, rest as required, then 2 HSPUs, rest as required, etc… When you can no longer get through that number of HSPUs without breaking them, then you are done. If you attempt a number and fail, the previous number completed is the score – hands MUST be shoulder width apart!

Rest 5 min exactly

For time:

10 Push-up Burpees (PUB)
1 Knees to elbow (KTE)
9 PUB
2 KTE
8 PUB
3 KTE
7 PUB
4 KTE
6 PUB
5 KTE
5 PUB
6 KTE
4 PUB
7 KTE
3 PUB
8 KTE
2 PUB
9 KTE
1 PUB
10 KTE

The goal is speed with movements, but trying not to fraction anywhere

Rest 5 min exactly

10 sets of 10 GHD Sit ups – try to go straight through on all 10 reps for each set, rest as needed in b/t sets

Post HSPU ladder number; time for PUB/K2E ladder and notes on sit ups to comments

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