|a) WARM UP:
|b) STRENGTH & SKILL:
The following work will be done in AMRAP format.
On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional 5 min AMRAP
1) Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
**A handstand floater is kickup to the wall and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.
2) Minutes 5:00 – 10:00:
A) 3 Strict Chest-To-Bar Pull-Ups
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
**If we do not yet have 3 unbroken strict C2B Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.
Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Supermans (1 second pause at the top of each rep)
**If we do not have strict T2B just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.
Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Rows (3 second pause at the top of row)
15 min AMRAP:
|d) ACCESSORY WORK:
10:00 Cool down Bike or Row
Conversational, light pace from start to finish. Put a towel over the monitor – speed or calories does not exist here. Flush the legs out to bring about a faster recovery.
|e) POST-WOD RECOVERY: