DAY 5 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 10 BURPEE'S!!!

**PLEASE NOTE FIT FUEL PREP (www.fitfuelprep.com) HAVE REVISED THEIR START DATE - FIRST DELIVERY WILL NOW BE DECEMBER 7TH. WE CAN START ORDERING FROM THEIR WEBSITE DECEMBER 1ST. THEY APOLOGIZE FOR THE DELAY. 

Week Four of Handstand Happiness

- Putting it all Together

By now if you have been hitting your 3 extra little handstand workouts each week you should be feeling much more confident while inverted.

This final week will really bring all your new skills together and who knows Cirque du Soleil may be recruiting you, at the very least you will be crushing HSPU in WOD's from now on:)


Day One

Strict Diane with a "rocky" twist
21-15-9
Deadlift (225/155)
Hollow rocks (tuck position for scaled version)
Strict HSPU  (Kipping or off box for scaled)


Day Two

Rest as needed between sets.


Rx'd work:

3 rounds for quality

  • 20 box shoulder shrugs off rings (keep arms straight)
  • 15 HSPU
  • 60-second handstand hold 


Scaled work:

3 rounds for quality

  • 20 box shoulder shrugs off box (keep arms straight)
  • 15 HSPU on box
  • 60-second handstand hold

 

Day Three

Skill: 3 x max-effort handstand hold (against wall or freestanding) rest as needed between sets

Then:

12 minute AMRAP of:

  • 10 V-ups
  • 12 shoulder touches
  • 12 squat to 1/2 jump turn
  • 12 inchworm with pushup 


What was one fun thing you did this weekend?

Today's WOD

Warm up - High energy 1

2x
15 Mountain Climbers
20m side shuffle
20m carioca
20m backpedal
20m sprint
15 Jumping jacks

Metcon (2 Rounds for reps)

Two sets of:

60 Seconds of Muscle-Ups
Rest 60 seconds

60 Seconds of Alternating Pistols
Rest 60 seconds

60 Seconds ofPull-Ups
Rest 60 seconds

30 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Metcon (3 Rounds for reps)

Every minute, on the minute, for 12 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Row or Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips
Minute 4 - REST

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