Events for December 2022

Wednesday, 9/28
September 27, 2016
Friday, 9/30
September 29, 2016

Warm-Up
3 Rounds of
25 Jumping Jacks
5 Dolphin Push-Ups
5 Squat to Bootstrappers
5 Rolling Split Straddles

Skill – Handstand Progression (10 min)
1 x 1 Wall Walker + 10 Hollow Rocks + 5 Push-Ups;

Then,

2 x 1 Wall Walker + 10 Alt Shoulder Taps + 10 Hollow Rocks (for those not comfortable with Alt taps, repeat 2 more sets of previous round).

Met-Con
EMOM for 28 Min (7 rds each)
A) 5/10 HSPU*
B) 10 Heavy Russian KB Swings
C) 10 OH Plate Sit Ups
D) 40 Double Unders (scale to :40 of DU attempts or single skips)

* HSPU may be strict or kipping. Do not have to be unbroken. Choose a number that is sustainable for 7 rounds

HSPU Scaling Options:
1) HSPU w/ Head to AbMat, Hands on 35 lb plates;
2) HSPU w/ Head to AbMat, Hands on the floor (single AbMat Only);
3) 5 Pike Position Push-ups w/ Toes on Box;
4) 5 Pike Position Push-ups w/ Toes on Floor;
5) 5 Push-ups on floor or Hands on box.

Comments are closed.