a) WARM UP:
3 Rounds:
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b) STRENGTH & SKILL:
The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s. Minutes 0:00 – 5:00:
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. Minutes 5:00 – 10:00:
If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh. Minutes 10:00 – 15:00:
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c) WOD:
4 min AMRAP:
Rest 4:00 4 min AMRAP:
Rest 4:00 4 min AMRAP:
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d) ACCESSORY WORK:
Complete preferably on a bike, but a rower is our next best option. 10 Rounds:
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e) POST-WOD RECOVERY:
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