Skill (Handstand lvl 2):
Headstand Hold, 1:00
1-1-1-1-1
10-20 seconds of static shoulder extension between sets
If you have not successfully passed Handstand level 1, perform:
Tripod Hold, 1:00
1-1-1-1-1
10-20 seconds of seated shoulder flexion between sets
For Quality
Strength:
Overhead Squat
5 reps @ 60% 1RM
3 reps @ 70% 1RM
1+ reps @ 80% 1RM
For Max Reps
Conditioning:
Complete as many rounds and reps in 12 minutes of:
10 Sit-ups*
8 One-arm Kettlebell Swings (35/25)*
6 Pull-ups*
For Score
*Rx+: Toes-2-Bar, Heavier weight, Chest-2-Bar
Scale up all 3, 2, or 1
Flexibility:
Test Side Split each leg
Hamstring Floss – 2:00 per leg
Hamstring Distraction – 2:00 per leg
Re-test and hold side split – 1:00 per leg
For Quality
Post score and experiences to comments
5 @ 135# (my wrists where hurting)
WOD:
10 rds Rx
Skill work
completed all 4 tri pod holds
SWOD:
9 @ 113# (80% max)
CWOD
Rx +
5 rds +7 reps ? OR 6rds +7 reps….. I can’t remember?
All 4 headstand holds
8 reps @118#
6 + 17
Skill Work:
Completed all tri pod holds
SWOD: OHS
10 reps @ 115#
CWOD:
7+17 Rx
Successful through handstand lvl 2! The mobility was the toughest.
SWOD:
11 reps at 196
6 Rds + 18 reps
53# KB
Skill: successfully completed all 5 tripod holds
SWOD: 3@110#
CWOD: 11+10 Rx