Paramus | 1-8-19 | CF WOD

WORKOUT OF THE DAY

SKILL
Every minute on the minute for 10 minutes, alternate between:
Strict Toes to Bar (knees up/v-ups)
Handstand Hold (plank)

CONDITIONING
750m Row
30 Push jerks 135#/95#
750m Row

Post results to Wodify.
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COACH 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 – Fingertips pointed towards the wall
2 – Elbows locked with hands shoulder width apart
3 – Body rigid created at the wrists and not the lower back
4 – Be as vertical as possible with only heels in contact with the wall
5 – Head through the arm window, stay tight and stacked
5 – 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