WOD

TUESDAY 06.18.19
Question of the Day (QOD)
If you had a choice, which animal would you be?

Saturday, June 22 – Gym will be closed!!!
"The Bacon Beatdown" weekend – 3 day Fitness Festival at Daytona Beach Ocean Center!
Activation
Coach’s Choice
Gymnastics
Strict Gymnastics (Max reps)
This is a repeat from the first week of our cycle, on Apr 2, 2019.

6 MIN TOTAL TO COMPLETE PART A & B

PART (A) – Strict Handstand Pushups
Strict Handstand Pushups
1 Attempt for Max Repetitions

*If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

The other option for completion:
Dumbbell Strict Presses

*Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

PART (B) – Strict Pull-Ups
Strict Pull-Ups
1 Attempt for Max Reps

*If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.

Re-testing some baselines with strict handstand pushups, and strict pull-ups. This is a repeat from the first week of our cycle, on Apr 2, 2019.
Metcon
“Helen” (Time)
3 Rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Rx: above;
Sx: 250m Run; 35/26# oe below; banded pull-ups or ring row;

Today we’ll take on a classic CrossFit.com benchmark, "Helen".