#primer
3 Rounds:
30s Wall Facing Handstand Hold (Video)
30s Superman Hold (Video)
30s Side Plank Hold, each side (Video)
30s Front Rack Hold (Video)
2:00 Rest between rounds.
Rest as briefly as you need to between transitions, with the mindset that technique always come first here. Modifying the seconds per station to the proper stimulus is the aim if 30s is a length of time where we feel our form sliding. If we are not moving upside down today on the handstand hold, let’s hold a pushup plank hold.
#front squats
On the 0:00 – 8 Reps @ 60%
On the 2:30 – 7 Reps @ 64%
On the 5:00 – 6 Reps @ 68%
On the 7:30 – 5 Reps @ 72%
On the 10:00 – 1 Rep @ 82%
On the 11:00 – 1 Rep @ 82%
On the 12:00 – 1 Rep @ 82%
BeachFit will do:
EMOM 12
Min 1: 10-15 Wall Balls
Min 2: :30 Sec Plank
WOD:
#shipmate
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of “Strict Cindy”
1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats.
CASHOUT:
1-3 sets of 25 GHD Sit Ups or Weighted Ab Mat Sits
