A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Three sets of:
8 Strict Toes-to-Bar
25-Foot Handstand Walk
15 Toes to Bar
25-Foot Handstand Walk
Rest as needed
C.
Five rounds for time of:
15/10 Calorie Assault Bike
12 Deadlifts (225/155 lbs)
9 Handstand Push-Ups to 6″/4″ Deficit*
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 9 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
D.
Six sets for times of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Carry (150/100 lbs – bear hug carry)*
Rest 90 seconds
Goal should be to complete the row and assault bike before the 2 minute mark. Don’t be scared to push the pace a little here. If you do not have access to a sandbag perform Kettlebell Front Racked Carry (32/24 kg).
E.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
Abs are dead from mondays GHD
DIid some handstand agains the wall for the first time since my injury.
Metcon
Scaled to 70 kg DL and kopped HSPU with an abmat. 9:30
15 cal row 1400+
10 cal ski 1000+
30 m with 45 kg D-Ball
No extra work
A) done (worked on walking over stacked plates)
B) done (not for time)
C) 12:01 with no deficit (worked on my normal kipping and doing the DL UB)
D) 2:52, 2:46, 2:41, 2:42, 2:32, 2:24 with 125# sandbag
E) done
B. Done. Suprised myself and could do strict t2b! Kipping t2b and rope climbs have been the hardest to get back, hip flexors are getting stronger! C. 11:19rx all ub D. Also surprised myself being able to complete the cals in 2:00!! Did the front rack kbs and used ski erg- 2:35, 2:29, 2:38, 2:40, 2:40, 2:38 E. Done The workouts that have been on Wednesday are ones I would’ve wanted to skip in the past but I finally feel some improvement on the bike and row! Ski is still new to me (we got it mid pregnancy). Glad I… Read more »
A. Semi done
B. Done
C. Did 2 rnds then the wrist began hurting again
D. Skip
E. Done
So im probably going to rest till Friday
A:Work 15 minutes on handstand and obstacle
B:
Done
All unbroken
C:
I do a mistake?
I do 12/9/6 and not 15/12/9?
So:
10,50min
HSPU unbroken
6/3 on deadlift with really short pause
D:
2,46
2,41
2,42
2,42
2,39
2,45
KB 32kg
E:
Done
A and B done
C. 10:27
D. 2:19/2:12/2:10/2:11/2:15/2:10
E. Done