1/7/15 WOD

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Mobility:  Ankle AND Shoulder Mobility.


Skill Practice Warm Up: More HSPU practice.


Strength Workout: None


Metabolic Conditioning Workout: “The Real 2000 Likes Workout” – As many rounds as possible in 12 minutes.

(Since we just hit 4000 “Likes” on  Facebook a couple weeks ago!)

10 Handstand Push Ups -kipping allowed-(A: 10 reps, I*: 6 reps, N: db strict press 30% bw approx)

15 Back Squats -from the floor- (A: 135lbs, I*: 93lbs, N: 53lbs)

30 Double Unders (A: 30 reps, I*: 30 incl attempts, N: 60 single unders)

Scaling Guide:  3 – 6 rounds

Coaching Tips: If you can’t do the prescribed HSPU, consider dropping the reps to 6 or 3. If you use an abmat, do the Rx number of reps.   Back squats need to be cleaned from the floor so plan on resting/pausing halfway through the set when you get tired or your form slips.

Optional Partner Version: “4000 Likes”! – As many rounds as possible in 20 minutes.  One person working at a time.  Divide the work up as you see fit.

20 HSPU (20 for m/m teams, 16 for f/m teams, and 12 for f/f teams).

30 back squats

60 double unders

Compare To:  2013 – 09 – 22 (blog post link)


Optional “Cash Out”:  200m run, 20 burpees, 200m run, 10 burpees

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