Thursday 7/6

Skill

AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid

positioning throughout)

Wall Floats (Face away from wall) x 5
*Use finger tips clawed down to pull away from wall to float

Straddle-ups x 10-15
*Sit up / forward as much as able

Strict butterfly circles x 5
*Focus on perfect hollow / arch position and moving through the core Strength

A.1: Weighted Pull-ups (3x5)
*Assist with bands or feet as needed

*Full stretch at bottom of pull-up

*Attempt slightly more weight than last week

*Work up to a heavy set of 5 ascending in weight throughout

*RX+ Perform another 3 x 5 @90% of the weight just used on your heaviest set

A.2: Wall Facing Handstand Push-up Variation (3x5)
*Work up to a heavy set of 5 ascending in difficulty throughout

*Use hardest variation able with good positions

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 minutes

3 strict (legless) rope climbs (Or hardest strict horizontal rope climb variation able)

to perform)

6 burpees

9 russian kettlebell swings (70/53)

12 dumbbell push press (40/25) *Choose a weight that can be performed unbroken throughout Extra Work

a: Dumbbell Waiter's Walk (3x15 meters)

*dumbbells in both hands locked out over head

b: 5-5-5-5 Handstand Hold (3 sets)

https://www.youtube.com/watch?v=vaon0K7jSlY&feature=youtu.be

c: Weighted Dips (3x10 tempo 20X0)

https://www.youtube.com/watch?v=i0QNh5AwJic&feature=youtu.be #workoutoftheday