Skill:
Handstand Hold
5 x 30 seconds
Perform 50 Speed Skips after each hold
For Quality
Conditioning:
21-15-9 rep rounds of:
Kettlebell Swings (70/53)
Handstand Push-ups
Burpees
Run 200m
For Time
Flexibility:
Hold Couch Stretch, 2:00/leg
Hold right leg split, 2:00
Hold left leg split, 2:00
Hold Couch Stretch, 1:00/leg
For Quality
Post time and experiences to comments
Made it 1 rep into the 9’s within the 15 min. and that was only with a 53# KB. The HSPU were a little more rough this morning than usual…
13:00
35# KB
HSPU w toes in box
Shoulders were tired from handstand holds to start.
11:28 rx
Used the 55lb know first round…complete accident
Thanks for catching that coach! Was pretty sure u would have let me go the rest of the WOD with it…so thanks for throwing me a bone! Lol I need all the help I can get!
14:32 Rx ran one round but it was raining a lot. Rowed final two rds. HSPU kicked my tail. Also did yesterday’s lift and got to 143#
12:26
35# KB
ab mat HSPU
10:24 Rx
Rowed all rounds due to rain
SWOD:
Held all 5 HSPU x30s without falling out.
CWOD:
11:01
35# KB
HSPU modified with ab mats, last set unbroken
Ran in rain.