Wednesday fun
Skill
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
Strength
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))
10 views