THURSDAY
| Gymnastics
HS Walking Skills – Wall walk (high hips) – Wall walk + hand shifts, – Partner-assisted HS hold – Partner-assisted HS hold – Partner-assisted HS walk – PVC drill x 5-15ft – Partner-assisted HS walk – Walking attempts Advanced 10 min E2MOM handstand walk with pirouette or obstacle. Today’s gymnastics skill work should see athletes without handstand walks working through progressions, achieving virtuosity before moving down the list. |
| WOD
3 Rounds for time 13 min cap: 9 Bar muscle-ups 15 Dual DB bench press 2×22.5/15kg 75ft Handstand walk
Rx+: 2×32.5/22.5kg, unbroken 12.5ft sections on handstand walk Active: 6 BMU, 2×17.5/12.5kg, 50ft HSW Lifestyle: 9 Jumping C2B pull-ups, 2×12.5/7.5kg, 25ft HSW or 75ft Bear crawl
The workout should see options that allow bar muscle-ups in 1-3 sets per round, DB bench press weights that allow 1-2 sets per round and a handstand walk option that can be performed inside 3 sets per round |