8.17.16 “Pretty Vicky”

August 16, 2016

VrOOm VrOOm!!!

Tribute WOD!!! This one goes out to Victoria Delsignor. Vicky is just like the rest of us and has the perfect “work hard, play hard” mentality. She gets her work done and takes care of her family all on her own but also takes the time out for herself once it is all done!!! She has been one of the most consistent and longest standing 5:30am’ers we have ever had and has dramatically improved her fitness and body composition over the years!!! She always has a smile on her face at 5:30am(or 5:40am) and has the perfect philosophy on modifying or scaling her workouts to keep moving forward. We are so proud of her and so grateful for her loyalty over the years!!! Not many people would ask for HSPUs in their tribute WOD but Vicky’s power is in her overhead strength and it shows in her HSPUs. Let’s crush this WOD tomorrow and thank her later!!!

FITNESS& LIFESTYLE

SKILL:
Handstand Push Up Practice

“PRETTY VICKY”
50-45-40-35-30-25-20-15-10-5
Double Unders
1-2-3-4-5-6-7-8-9-10
Handstand Pushups

L1- HSPU – Abmats
L2- Kipping HSPU
L3- Strcit HSPU

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Back extensions 4×20 reps

ENDURANCE
Choose ONE of the following sports:
8-10 rounds
Run (M-Tu-W) 200m
Row (M-Tu-W) 250m
Rest :45 secs

OLY
7 Sets of 2 reps of this complex
1 Split Jerk + 1 Split Lunge
Work up to heavy
Every 2 minutes

 

 

PERFORMANCE & SPORT

A. Push Press
5 RM

B. DB Bench Press
5×5 reps – heavier than last week – last set to failure

C. BB upright Rows
4×8-12reps – heavier than last week

D. “Pretty Vicky”
50-45-40-35-30-25-20-15-10-5
Double Unders
1-2-3-4-5-6-7-8-9-10
Strict Handstand Pushups

E. Extra Credit Endurance or OLY
this should be a separate session.

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