|New member, Michael Ann, and Doug chipping away at the long Monday workout. What a way to start the week eh?|
SWOD: On the minute for 15:00 - Handstand Push Ups x 2
Metcon: For reps of Wall Ball (20/ 14# to 10 ft. target)
-30 seconds on/ 30 seconds off
-60 seconds on/ 60 seconds off
-90 seconds on/ 90 seconds off
-120 seconds on
For the SWOD volume training, on the minute complete up to only 2 hand stand push ups (or a substitute you are working on), then you will rest for the remainder of the time. The goal is to work sub-maximally (not reaching muscle failure) and maintain no more than 2 reps from the first set to the last set. If you are capable in handstand push ups,you should push yourself to do the strictest form and the highest level of this exercise as possible. I.E. paralette handstand push ups, ring handstand push ups, weighted, etc.
For the metcon, this is 8 minutes long, so partner up and help keep track of reps. See if you can do 20 reps in 30 sec, 30 in 60 s, 40 in 90 s, and 50 in 120 s. Rest only as long as the last effort.