many high skill reps – Wed 3.07.18

 In W.O.D.

Strength: Dips 4 x max reps.  Ring Dips, Box Dips, Bar Dips, Ring Push Ups, etc

Conditioning:  3 rounds for Quality time of:
50 GHD sit-ups
25 strict handstand push-ups

• The GHD Sit-Up
• The Strict Handstand Push-Up

This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
3 rounds for Quality of:
30 GHD sit-ups
20 kipping handstand push-ups

Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!


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