10.11.2024

Strict handstand push ups skills
1. seated plate presses overhead- get the head through- lock out arms
2. wall facing handstand hold  x 20 seconds- press through the arms
3. back to wall handstand hold x 20 seconds 

Skill Work
10:00 EMOM
odd- 8 donkey kicks -back to wall
even- 6 DB OH walking lunges  50/35


WOD
"Davante Adams"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
*Clean & Jerk*

*Set 1-2: 3 reps @ 60%
*Set 3-4: 3 reps @ 65%
*Set 5-6: 2 reps @ 70%
*Set 7-8: 2 reps @ 75%
*Set 9-10: 1 rep @ 80%

Please record times and make note of the loads used for this portion of the workout.