WOD 121029

Strength

Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet)

5 @ 75%

3 @ 85%

1+@ 95%

Skill

8 min Chest Facing Wall Handstand & Shoulder Touch Practice DEMO

***Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 Rounds for total reps of:

1 min ME Handstand Pushups

1 min ME Front Squats (135/95)

1 min ME Pullups

*Rest 1 minute between rounds

Mobility Monday

#1 – Deep Squats with band around back and knees.

#2 – Kneeling hip flexor stretch with toe on bench and band around hip.

*Sorry I couldn’t find appropriate videos for these so we will make our own!


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