Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-11-01

Strength

Handstand Skill (week 4 / 4 )

Warm-up + Positioning + Strength

12 min Alt-EMOM
20-30 sec Dead-hangs
3 Handstand kick-ups
6 DB / KB Press
2 lengths Double overhead KB / DB carry (light)

6 Sets E2MOM

20-30 sec Handstand hold

* If you are already proficient with Handstand holds against a wall, practice
free stands, shoulder taps or handstand walks.

Metcon

9 min Amrap

4 Strict Pull-ups
6 BJO 20"/24"
8 DB-Snatch

DB Weights:

L1: #20/30
L2: #30/40
L3: #35/50

core

3 Sets:

10 Hollow-Rocks
10 V-ups
10 Tuck-ups

Partner

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