
Workout of the day
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