10 Min. Trigger Point: Quads/Calves/Hams/Hip Flexor
10 Min. Pose Drills/ Hand Walk-outs w/ Push-Ups/Bear Crawls
Burgener Warm-Up/ Shoulder Prep
WOD:
Timed Test of...
Bear Complex:http://www.youtube.com/watch?v=0WOP9J7QPwI
Determine weights that are challenging or available increasing each weight every complex, look at my weights below.
Rest 5 min....
Tabata Mix-Up
8 min. of 20 sec. on 10 sec. off alternating:
Handstand Push-Ups (Any Variation)
Knees to Elbows (Any Variation)
Ideally you want to keep your reps consistent for example look at my scheme below. Post lowest # of reps for each exercise.
Post:
10 Min. Lunge Variations/Sit-Up Variations/Kipping
10 Min. Heel Chord Smash/Couch Stretch/ Groin Stretch/ Bar to toes 30 reps
Matt B: Bear: 50lbs (would have used 75lbs if I had the plates)-105lbs-115lbs-125lbs-135lbs (fail on 4th) 18:43
Tabata:
HSPU-4
K-E-10
HSPU-4
K-E-10
.......scored all rounds 4 and 10 success on tabata, good fail on the Bear.
Standard for HSPU head to ground and Knees to Elbow were lying down on ground holding bar or anything sturdy, check out today's WOD demo it shows the variation.http://media.crossfit.com/cf-video/CrossFit_WOD120405_OReganTwinkie_SD.wmv
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