How is your handstand training going? Hope you enjoyed your 3 workouts last week.

 

This week we are taking you deeper into the skills needed to master the handstand.

 

The day one workout is incorporated into today's skill work in our WOD.

 

Week Two - Walking and Core

Day One

Rest as needed between sets.

Rx'd work:

  • 3x10 wall walks - chest and belly to wall
  • 4x20ft walking along wall (moving side to side)
  • 5x10 handstand pops with the band

 

Scaled work:

  • 3x10 wall walks (maintain hollow position & go 45-65 degrees)
  • 4x2 around the worlds off box
  • 5x10 handstand band pops (try to stay hollow and reach 45-degree angle)

 

Day Two

Rest as needed between sets.

 

Rx'd work:

5 rounds - 30 seconds at each station

  • Plate walks - back to wall
  • GHD situps
  • Handstand shoulder taps


Scaled work:

5 rounds - 30 seconds at each station

  • Plate walks off box
  • Abmat situp
  • Box shoulder taps

Day Three

Rx'd work:

4 rounds for quality

  • 5 to 50ft of handstand walk
  • 10 strict toes to bar
  • 10 plate walks - wall or freestanding

 

Scaled work:

4 rounds for quality

  • 10 shoulder touches (off box or wall)
  • 10 V-ups
  • 10 plate walk against wall

 

WOD 1015

HAPPY BIRTHDAY ERICA

If you were a boxer, what entrance or walk-up song would you play?

 

DROM

DROM (dynamic range of motion)

Squat

Body Row

Push-up

Pull-ups 

 

Skill

Four sets of:

Weighted Pull-Up x 2 reps

Rest 20 seconds

Strict Pull-Up x Max Reps

Rest 20 seconds

L-Sit x 30 seconds (accumulated)

Rest 2 minutes - While resting hit an element of the handstand skill work below

 

Handstand Walk Training

Rx'd work:

3x10 wall walks - chest and belly to wall

4x20ft walking along wall (moving side to side)

5x10 handstand pops with the band

 

https://www.youtube.com/watch?v=6Jy5HfVdkL8&feature=youtu.be

 

Scaled work:

3x10 wall walks (maintain hollow position & go 45-65 degrees)

4x2 around the worlds off box

5x10 handstand band pops (try to stay hollow and reach 45-degree angle)

 

Metcon (Time)

Complete four (4) rounds for time of:

6 Dumbbell Man Makers (AHAP)

500 Meter Row/Bike

 

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