Wednesday fun


AMRAP 8 (Don't rush the movements, focus on solid positioning throughout) Press to wall or Kick to handstand x 3-4 reps Inchworm + hollow hold x 3 Kipping Swing or Slow butterfly circles x 5-7


A.1: Kipping Pull-ups (3x6-10 reps)

-Use hardest variation able - Can do butterfly pull-ups here -If 10 is easy do a set where you come close to failure and try to keep the same number of reps each set

A.2: Kipping Handstand Push-up (3x6-10)

- If you can't perform kipping variations, perform strict reps or wall facing HSPU variations. -Increase reps or go to deficit if you can do 3x10 easy

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP 10 meter backwards crawl 20 meter kettlebell farmer's carry 30 double unders

Extra Work

a: Turkish Get Up (3x4/side)

b: Handstand Wall Floats (3x5 floats (5 second float))

c: Ring Dips (3x10 (1 second pause at top and bottom of dip))


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