8/26/22
Skill Work
Handstand Skill (AMRAP – Reps)
10 Minutes of Handstand Skill Practice
Options:
– Freestanding HS Hold
– Freestanding HS Push-up
– HS Walk
– HS Walk Obstacles
– HS Pirouettes
– Modified HS
– Wall Walks
– Wall Facing HSPU
– Seated DB Press
– Push-up off the box
Choose one that will benefit you. Score: Enter reps performed and record what you did/how you did it.
Weightlifting
Deadlift (5 sets 5 reps 60-65%)
Deadlift (5 sets 5 reps 60-65%)
:8s control down but fire up
Record heaviest set but stay btw 60-65%
Record heaviest set but stay btw 60-65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 1,000m Run
Buy-In: 1,000m Run
With Time Remaining:
60 DU
10 DB Hang Snatch
60 DU
20 DB Hang Snatch
60 DU
30 DB Hang Snatch
…. continue to add 10 DB Hang Snatches every round.
DB 50/35
Run should be completed in 6:00 or less.
DU should be completed in 1:00
DB hang Snatch switch every 5 Reps. You should be able to hold onto the DB for big sets.
Scaled DB 35/20
Extra Gymnastics Work
Metcon (Weight)
5 sets 2-5 reps
Weighted Ring Dips
Weighted Ring Dips
Record heaviest set but stay btw 60-65%