A1) Strict Pull-up – 5 x 4-6 reps
Rest 1 minute
A2) Handstand Hold – 5 x 20-30 seconds
Rest 1 minute
For the pull-ups, add weight or assist with bands as needed to complete the reps. On the handstand hold maintain the best positions possible. If getting inverted is something you are working on but not quite there just yet, perform a 20-30 second tall plank maintaining a perfect hollow position at the top of a push-up.
Post load and reps to comments.
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AMRAP in 15 minutes of:
10 DB Front Rack Reverse Lunges, 50/35lbs
10 Renegade Rows + Push-Up, 50/35lbs
250m Run
Post rounds + reps and Rx to comments.
For the strength let’s just write “struggle bus”
3+20rx
bw, 15, 20×2, 25# (5 reps)
20-30sec freestanding hold
4 rds (35# dbs, 300m row)
Pu: 4 be
30s hold
WOD: 3+10 (30#, pushups on knees)
6 strict c2b
30s hold
4 rounds