Tuesday 131118

Gymnastics Skill Work

Handstand Pushup: 

-Level 1: Box L-Headstand Pushup, 5x5 

-Level 2: Handstand Pushup Negative, 5x3 (target: 0:10/rep) 

-Level 3: Knees-to-Elbows Handstand Pushup 

Pistol: 

-Level 1: Shrimp Squat, 5x5/side 

-Level 2: Static Pistol, 5/side (target: 0:30 hold) 

-Level 3: Paused Pistol, 5x5 (0:03 pause at bottom) 


2 Rounds For Time:

30/20 Strict Ring Dips

40 Toes-to-Bar

50 Wall Ball, 20# to 10'/14# to 9'

TIMECAP: 22:00

GEAR: 2


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) Kettlebell Flow, left

c) Kettlebell Flow, right

d) 15 Banded Monster Walks/side