DATE – Thursday
Warm-up/Mobility)
10 min Shoulder warmup: circles, band dislocates etc., pec stretch on ground – 90 secs per side
5 mins Handstand tech practice
WOD A) (20-25 mins) 4 Rounds:
30-40/20-30/10-20 Second Handstand hold (Adv/Int/Beg – try free-standing if you are able to; 3 attempts to accumulate time – 1 min cap on attempts. If you can’t hold for more than 5 seconds then walk up wall and try slowly kicking your feet off)
–Rest 20-30 secs–
Max Unbroken Strict Bar Dips (Band assisted 6-8 reps) @ 3111 tempo
–Rest 20-30secs–
Max Unbroken Strict Pullups on grandfather clock/canon balls – alternate 2 sets of each (Band assisted 4-6 reps alternating pronated/supinated)
–Rest 1 min—
**Record total dips as A1 and total pullups as A2
WOD B) 3 Rounds for reps (12 mins total):
1 min max Row for cals
1 min max Box Jump Overs 24/20” (foot touch on top optional – SAFETY FIRST!)
–Rest 2 mins–
