Skill Work
Handstand Walk Skill Work
EMOM7:
Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.. Scaling option is to perform this with feet on a box or from a plank position.
Level 2: 15 foot handstand walk or 30 seconds of practice
Level 3: 25 foot handstand walk
WOD
“No Banner, Only Hulk”
For Time:
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate
WOD
"Barbara"
5 sets For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
WOD
"Carrie Underwood"
Teams of 2 For Time:
40-20-10
Synchro Alternating Dumbbell Snatches 50#/35#
Synchro Toes-to-Bar
WOD
"Shania Twain"
For Time:
120/100 Calorie Row
80 Bench Press 115#/75#
40 Box Jump Overs 24"/20"
Accessory
Mayhem Mini-Pump – Leg day
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
