Thursday Workout: HS Work, EMOM, Ring Dips

SKILL WORK

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to EMOM (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 Distance HS Walk

WOD

Level 1

EMOM 15 (5 Sets of Each):

  • 1′ – Row x 12/10 Cals
  • 2′ – Wall Ball x 12
  • 3′ – Jump Rope Single x 80

Level 2

EMOM 15 (5 Sets of Each):

  • 1′ – Row x 15/12 Cals
  • 2′ – Wall Ball (20/14) x 15
  • 3′ – Double Under x 40

EXTRA WORK

OTM 10:

Strict Ring Dip x 5-7

 

3 Comments on “Thursday Workout: HS Work, EMOM, Ring Dips

  1. hs walks (2 sets length of pull-up rig)
    jumped in with 645 so of course brad and I had to step it up a little bit: 17 cals, 15 wb (25#), 50 DU
    5 Bar Muscle Ups OTM 10
    Then, 400m farmer carry (53s in each hand) not for time

  2. Holds against wall
    12cal, 15wb, 40du (except rnd 3, did 32)

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