I. ROMWOD: “Listen to the Quiet” x 14:00
II. General Warm-up & Mobility Drills
Impact/Focus: Handstand Push-up Intervals
Complete the following work/rest interval assignments for an established level of Handstand movements; Dumbbell Press, Pike Push-ups, Stinkbugs, Scaled HSPU, Handstand Push-ups.
1:00 x Max Reps
1:00 x Rest
1:00 x 30-50% of reps achieved in set 1
1:00 x Rest
1:00 x 30-50% of reps achieved in set 1
1:00 x Rest
1:00 x 30-50% of reps achieved in set 1
1:00 x Rest
1:00 x 30-50% of reps achieved in set 1
1:00 x Rest
1:00 x 30-50% of reps achieved in set 1
1:00 x Rest
Notes: Attempt to spread load the rep assignments for the final five rounds to evenly work through at a set tempo… example: hit 2 reps every 15 seconds to achieve the requisite 6 reps if 12 were achieved in the first minute.
Post scores to comments.
“Mary-ish”
Complete as many rounds/reps as possible in 15:00 of
100ft x Bearcrawl or 25ft HS Walk
10 x Pistols (sub 20 x Lunges)
15 x Sumo Deadlift High-Pull (75/55lbs)
Post scores to comments.
HSPU Intervals: 6 in the first round, 2-3 thereafter (1 abmat!)
Mary-ish: 6 rounds (bear crawls, walking lunges)
HSPU: Did land mines 6 each arm each round up to 45#
“Mary-ish”: 4 Rounds – seated pistols & 65#