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
hs walks, pirouettes
12 cals/15 wall balls/40 dus
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
Holds against wall
12cal, 15wb, 40du (except rnd 3, did 32)