Warm Up:
On a 7:00 clock:
10 PVC pass throughs
10 PVC overhead lunges
10 hamstring kick-ups/leg
10 supermen
5-10 pike push-ups
BENCHMARK WOD: FIBONACCI FINAL
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
5-8-13:
Handstand push-ups
Double-DB deadlifts (35/50lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (26/35 lb)
Beginner:
For time:
5-8-13:
Pike push-ups on DBs
Double-DB deadlifts (25/35 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (12/18 lb)
HOME WOD:
For time:
5-8-13:
Deficit handstand push-ups (4/6 in)
Double-DB deadlifts (35/50 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-DB overhead walking lunge (35/50 lb)
Movement scaling options:
Deficit HSPU: Decreased ROM, regular HSPU, deficit pike push-up
Double DB deadlift: Load, range of motion, weighted back-step lunges
Double KB Overhead walking lunge: Load, PVC overhead lunges, single-arm variations
Cool down:
2 sets:
:30 seated pike stretch
:30 seated straddle stretch
:30 single-leg hamstring stretch/side