1. See Announcements below for info on upcoming events this month!
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Handstand Skill Work
Spend 5-10 Minutes on Either Skill Option Prior to Strength Work (options listed in order of difficulty)
- Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
- Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
- Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
- Option D: 3 Sets of max effort freestanding hs hold (if you have a 10+ second hold)
Notes: Build off of skill work from last week
- Row x 20 Cals
- Push-up hands elevated x 20
- Hang Dumbbell Snatch x 20 (10/side)
- Run x 250m
- Row x 25 Cals
- Push-up x 25
- Alternating Dumbbell Snatch (55/35) x 20 (10/side)
- Run x 400m
*start staggered if there aren’t enough rowers, or one person start with run and other person start with row.
See our Facebook Events page for up-to-date info on what’s going on!
- October 9 at 10am: Park WOD!
- October 16 at 12:30pm: Lunch at BBQ Exchange and Corn Maze!
- October 22 at 9am: UPLIFT final class celebration and brunch (women only)
- October 23 at 12:30pm: Yoga for recovery at the gym
- October 29: Halloween Bar Crawl
4 thoughts on “Wednesday Workout: HS Skill Work, AMRAP”
Wod: 2+281m (bike 25 cal, 500m row rest rx)
3 + 28 w/ 30# db