MONTCLAIR | 1-8-2019 | WOD

WORKOUT OF THE DAY

STRENGTH/SKILL
EMOM 10 minutes, alt between:
Max Strict Toes to Bar
Max Handstand Hold

CONDITIONING
750m Row
30 Push jerks 135#/95#
750m Row
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WORKOUT NOTES
SKILL
Strict toes to bar:
1 – Keep head neutral and eyes forward
2 – Elbows and knees remain straight
3 – Limit lat pull down
4 – Keep shoulders/hips in line with hands
5 – Get feet as close to the bar as you can
FEET ABOVE HIPS IS A GREAT START!!!

Handstand hold:
1 – Hands a foot or 2 away from the wall
2 – Elbows locked with hands shoulder width apart
3 – Body rigid with angle to wall created at the wrists and not the low back
4 – Lightly kick off the wall and use fingertips to balance

CONDITIONING
Weight should be challenging enough that it requires the full range of a proper push jerk.

10-12min Workout