Pick your poison or your passion, your choice. Spend 20:00 today getting better! As you know, this work is integral for progression. We don’t have the vision for you to remain the same–we love you, but you aren’t done growing and that is our job to push you to better yourself. Let’s put that to practice upside down today and on the rings! Then we have a nasty chipper style workout that ascends in work on the KB, this will be a very metabolic challenge that will emphasize the conditioning of your mind, body and will. Go for it!
400m Run
20/15 cal Bike
20/15 cal Row
_______
:30 banded lat stretch each arm
:30 banded cross body shoulder stretch each arm
:30 Kneeling wrist stretch
________
10 V Up
10 Superman
1 Wall Walk
3 KB Deadlift
3 Russian KB Swing
3 American Swing
3 rounds
Handstand walking + ring muscle up practice
20:00 of skills and drills
- False grip practice
- False grip hang
- Low kneeling ring muscle up
- Ring row muscle up
- Jumping ring muscle up
- Ring muscle up attempts/ practice
- Lunge to handstand
- handstand hold
- Wall-facing shoulder taps
- Spotter handstand walk (someone supports legs)
- Handstand walk attempts
RXconditioning:
20 KB swing
5 RMU
50’ handstand walk
30 KB swing
5 RMU
50’ handstand walk
40 KB swing
5 RMU
50’ handstand walk
50 KB swing
5 RMU
50’ handstand walk
For time.
KB: 53/35lb
All swings are completely vertical and overhead
Intermediate:
KB: 35/20lb
RMU = 10 ring row or pull up + 10 ring dip
Handstand walk = 6 wall walk
Baseline:
KB: 20/15lb
RMU = 10 ring row + 10 wall push up
Handstand walk = 20 plank shoulder tap
