12/16/14 WOD


Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout: Front Box Squat

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

This is the 8th session of the Front Box Squat cycle, try and use the same weights from last Monday or Thursday.

Super Set: Perfect Ring Push Ups

5 – 10 reps in between each of your 6 sets

Ring push ups for everyone.


Metabolic Conditioning Workout:  “Captain’s Quarters”

In 10 minutes row as far as possible. Starting when the clock starts (at time 0:00), do 6 handstand push ups (see below for scaling) every 2 minutes (at minute 0, 2, 4, 6, & 8). Get back to your rower and get as many more meters as possible before the next 2 minute interval.

If you “miss” a round because you are failing on HSPUs, just complete 6 total reps for those two rounds (or scale down!)

Advanced: head to floor strict no kipping, Intermediate*: kipping allowed, Novice: dumbbell strict press with combined weight of dbs approximately 1/3 bodyweight

Record total meters covered.

Scaling Guide:  1100m – 2500m

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

Coaching Tips: Break up the HSPU early on if you know that you’ll end up going to failure.  If you start missing reps because you are coming off of the wall, or just don’t have enough stamina, you are better off doing singles and ‘skipping’ a round, getting back the rower quickly… rather than doing missing multiple reps and getting stuck.

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