Wednesday 19.5.15

Kenny Handstands

Kenyah performing some handstands at Lululemon this past weekend.

A. Handstand Volume Training

  • 10 minute EMOM
  • RX+: 3-5 Strict HSPUs at 4′ deficit
  • RX: 3-5 Strict HSPUs
  • FF: Strict Press with Barbell (from floor)
  • – Filler is Rebound Box Jumps, pick a box height to enable you to perform rebound reps (no heel touch)

B. 10 minutes to perform the following superset

  • B1. 3×8 Pendlay Rows
  • B2. 3×10 Glute Bridge (heavier than Pendlay Rows)

C. Partner WOD

  • C1. 4 Minute AMRAP:
  • Timer: 15 Wall Balls @20/14lbs
  • Score: Double Unders (FF: Singles)

– Rest 1 minute

  • C2. 4 Minute AMRAP:
  • Timer: 6 Calories on Assault Bike
  • Score: Power Snatch @ 50/35kg

– Rest 1 minute

  • C3. 4 Minute AMRAP:
  • Timer: 15 BB Shoulder to Overhead 50/35kg
  • Score: T2B (FF: Knee Raises)

Post comments, scores to the website