Workout of the day

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

2024-11-01

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)

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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.
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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

3 Sets:

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

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