Wednesday 06.27.2023

Posted in
Bibiana hits some Russian Twists during her Rx foray through the “Juneteenth” Heroes WOD; YESSSSSS!!!!

Warm-up Drills
I. Row 500m or Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Handstand Skills & Strength Intervals
7 Rounds of 2:00 x Handstand Skills/Strength Sets
*Partition work/rest across the two minutes as needed.

Handstand Tasks:
Partition work to :20 to :40 seconds of work with remaining time to rest/reset. Every 4 Rounds athletes may either advance to the next skill task or take a rest interval before diving back into self-actualizations.

I. Down Dog > Pike Position > Stinkbug Holds > Wall Kick-up Progressions
II. HS On Wall > shift weight hand to hang > Shoulder Taps
III. HS Facing Wall > ”
IV. Freestanding Kick-ups & Holds
V. HS Walks & Wallwalks
VI. *Rx+ Work Straddle Press to Handstand
VII. 2 Strict Deficit HSPU, 3 Strict HSPU, 5-8 Kipping HSPU (AHEM….)

Post scores to comments.

4 Rounds for time of
Row 250m
20 x Dumbbell Walking Lunges (LowCarry50/35’s)
10 x Handstand Push-ups

Notes: Scaled to 10 modified ROM HSPU’s, 12 x Stinkbugs or 15 x Dumbbell Push Press. KB’s at 24/16kg may be used with pinkie toe discretion. Rx+ rest 2:00 after the initial four rounds and then complete a subsequent 2 Rounds for time vs. 50% of initial time as a time cap. Yes, we will say it differently for you in person.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 06.27.2023”

  1. Impact/Focus: Handstand Skills & Strength Intervals
    40 sec work hand stand hold/ foot taps

    14:42 x 40lbs

    Notes: 35lbs unavailable :'( shaking like a leaf in da winded… First workout in koreaaaaaa let’s goooo


Leave a Comment