08.31.2023

Primer
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 
C. 3-6 strict handstand push ups
followed by handstand walking practice for 1:00
or wall walk practice for 1:00


WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups  24/20"  50/35  35/20
10 DB snatch 50/35  35/20
12/10 cals bike

03.04.2023 OPen 23.3

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225 lb

09.12.2022

Warm up
https://www.instagram.com/p/CHvhxIBnzdS/
https://www.instagram.com/p/CHqV-H1HoSA/

10 reps of each of the flow
1. shoulder circles both forward and back
2. twists
3. swimmer (Michael Phelps)
4. around the world
5. side reaches
6. yoga push ups
7. standing straddle hold for 10 seconds
8. standing straddle both hands on left side for 10 sec. and then right side for 10 sec.
9. in a lunge, thoracic rotations to the right side
10. grab back foot and stretch for 10 seconds (or half kneel stretch) right side
11. straight leg stretch and move the foot around for 10 seconds right side
12. modified pigeon stretch for 10 seconds right side
Repeat #9-12 on the left side


Option today for a recovery WOD instead of class wod.



Strength
3 sets
landmine RDLs x 10 each side https://youtu.be/_FggCDeGW4E
landmine rows x 10 each side




Primer
All Posts • Instagram
2 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid body lines





WOD
"The Hammer"

8 rounds
4 strict handstand push ups
7 back squats 115/75 95/65*

cash out 40 burpees

*barbell is taken from the floor