Warm Up: 400 m run/row; 2 rd of 10 scapular pull ups, 30 s ha hold, 10 push ups, 10 ring rows, 10 banded pull aparts
Skill Focus: Handstand Skill Work
10 minutes handstand hold/walk work. Advanced: HS holds off wall or walk - 30 seconds work/30 seconds for 10 mins. Beginners work on wall walks or HS holds until they build confidence to get completely vertical. Great movement for those looking to leave the wall:
https://beyondthewhiteboard.com/exercises/6861-handstand-hold-with-leg-drop
Then:
3 mins max pull-ups
3 mins max dips
2 mins max pull-ups
2 mins max dips
1 min max pull-ups
1 min max dips
Kipping allowed
Post: Total number of pull-ups/dips (one number)\
Wow Larry -- you're not a loner anymore! Our 7 am class has grown!
And a happy belated birthday to David! You can run, but you can't hide from the birthday WOD!
Skill Focus: Handstand Skill Work
10 minutes handstand hold/walk work. Advanced: HS holds off wall or walk - 30 seconds work/30 seconds for 10 mins. Beginners work on wall walks or HS holds until they build confidence to get completely vertical. Great movement for those looking to leave the wall:
https://beyondthewhiteboard.com/exercises/6861-handstand-hold-with-leg-drop
Then:
3 mins max pull-ups
3 mins max dips
2 mins max pull-ups
2 mins max dips
1 min max pull-ups
1 min max dips
Kipping allowed
Post: Total number of pull-ups/dips (one number)\
Wow Larry -- you're not a loner anymore! Our 7 am class has grown!
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And a happy belated birthday to David! You can run, but you can't hide from the birthday WOD!
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