Friday – 200131

Friday – 200131

SWOD

Strict Handstand Push Up Drills
1) Seated Strict DB Press Negatives – 3 x 3 reps @ 31X1
2) Box Handstand Push Ups – 3 x 3 reps (use Abmat if needed)
3) Handstand Kick Up to Wall – 1 x 5 reps
4) Handstand Hold on Wall – 2 x 15 seconds
5) 3-2-1 Abmat Handstand Push Ups – 3 x 3 reps (3 Abmats, then 2, then 1)

WOD

21-15-9 for time of:
Pull Ups
Handstand Push Ups

*Every time you break perform 25 Double Unders

……….

 

BURN

3 rounds of:
12 Lateral Dumbbell Burpees
21 Pull-ups

Immediately followed by, 3 rounds of…
12 Alternating Dumbbell Snatches
21/15 Calorie Assault Bike

CATEGORIES