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Thursday 08.19.2021

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Warm-up Drills
I. Run 400m or Row 500m

ROMWOD: “Lower Body”
18-22:00 ROMWOD, including the following poses

– Down Dog
– Saddle
– Half Saddle
– Standing Straddle
– Single-Leg Forward Fold

Post training to comments.

Impact/Focus: Handstand Primer
10:00 Running Clock or 1 to 2:00 intervals for 10:00 for the following Handstand Push-up or Skill assignment.
This should mirror the tasks that will follow in the MetCon below.

I. Stinkbugs or Dumbbell Push Press x 10 reps
II. Modified Range of Motion (ROM) HSPU x 7 reps
III. Handstand Push-ups x 7 reps
IV. Deficit Handstand Push-ups @ 6/3” x 7 reps

“Dopplegainer”
8:00 AMRAP of
:40 x Max Kcal Row
7 x Handstand Push-ups*

Rest 2:00

8:00 AMRAP of
:30 x Max Kcal Row
20ft x Handstand Walk*

Notes: Select from the following option tasks for the first and second AMRAP respectively.

1st AMRAP
I. Stinkbugs or Dumbbell Push Press x 10 reps
II. Modified Range of Motion (ROM) HSPU x 7 reps
III. Handstand Push-ups x 7 reps
IV. Deficit Handstand Push-ups @ 6/3” x 7 reps

2nd AMRAP
I. Bear Crawl 80ft
II. Bear Crawl 80ft
III. Handstand Walk 20ft or Bear Crawl 80ft
IV. HS Walk 20ft Unbroken

Post scores to comments.

Samy Daghir

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