Blog/WOD

OCTOBER 24, 2017

10.24.17

Gymnastics
get upside down.

our goal today is to get better being upside down. some of us will be working on getting inverted, others will be working on static HS holds. For those that are a little more advanced, you will be working on strict, strict deficit and deficit kipping HSPU's.

- working on getting upside down, complete the following:
3 sets of 5 Wall Walks (get as close to the wall as possible)

- i can kip my HSPU, but i can't do strict.....
3 REP deficit kipping HSPU - max height

- if you have strict HSPU, complete the following:
3 REP deficit strict HSPU - max height
3 REP deficit kipping HSPU - max height

***record your scores to the notes section of your metcon score.

Conditioning
Max Reps in 4 minutes 30 seconds

60 seconds of Deadlifts (225/155 lb)
60 seconds of Handstand Push-Ups
45 seconds of Deadlifts (225/155 lb)
45 seconds of Handstand Push-Ups
30 seconds of Deadlifts (225/155 lb)
30 seconds of Handstand Push-Ups