A. Warm Up
30 seconds at each: Deadhang on pullup bar Push up or plank if needed sit ups squats Then skill work for handstand: 1 rounds of tabata – alternate hollow holds and arch holds EMOM x 5: handstands against the wall, 2 steps to the right, 2 steps to the left while maintaining good position. EMOM x 5: 1 wall walk + 5 handstand shrugs per wall walk 5 minutes of play: attempt a max handstand walk B. Metcon (No Measure) EMOM x 6: RX+ 8 Burpees 1 Legless Rope Climb RX 6 Burpees 1 Rope Climb Scale 8 Burpees 6 Jumping Rope Pulls (3/3) C. Metcon (Time) 6 Rounds For Time: RX+ 3 Muscle Ups 6 Deadlifts @ 75% 9 TTB RX 6 Pullups 6 Pushups 6 Deadlifts @ 60-70% 6 TTB Scaled 10 Ring Rows 5 Pushups 10 Deadlift @ moderate weight 5 Hanging Leg Raises
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July 2020
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