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Roof is the ceiling

24
Oct

Roof is the ceiling

Skill: Rope Climbs

 

 

Skill/Strength: Handstands

1.) Shoulder & Wrist Warmup:

https://www.youtube.com/watch?v=rlDrUfWv8jg

 

2.) HS Walk Strength/Stability:

Handstand shifts (use eraser) 

4×8 

https://www.youtube.com/watch?v=riMgdqcwqAk&t=16s

 

3.) Handstand bench around the world 

3×6 (3 to the right, 3 to the left)

https://www.youtube.com/watch?v=mwRTPeE7L04

 

4.) Handstands:

Accumulate 2 minutes 

1) free standing, 2) wall, or 3) box or wall walk as inverted as possible

 

Metcon: For Time

Buy in: 600m run

Then,

3 rounds

12  Weighted walking lunges (DB on shoulders)

6 HSPU

3 rope climbs

 

L1: 800m run, 70/50, Deficit HSPU, Legless

L2: 600m, 50/35, HSPU, Rope Climbs

L3: 600m, 35/20, Pike HSPU, 3 rope climb attempts

L4: 400m, 20/15, DB OH Press, 6 knee to elbow on the rope

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