5.23.17

TUESDAY

Warm up

10 min “AMRAP”

200 m run 

5 push ups

5 air squats

10 sec bar hang

______________________

Skill: work on getting inverted (whichever is your weakness)

handstand push ups (strict or kipping)

or

work on handstand walks 

or 

wallless handstand push ups to a mat

_______________________________

“New You”

3 rounds

6 deadlifts 155/105

8 DB strict press (moderate weight for you)

10 tricep dips (on boxes)

30 sec bar hang

rest 1 min

___________________________________

ATB WOD

6 rounds 

6 Deadlifts 225/155

8 HSPU

10 ring dips

30 sec handstand hold

rest 1 min

_____________________________________________

C0mpetitors WOD

6 rounds

6 Deadlifts 315/220

8 HSPU

10 ring dips

10 ft. handstand walk

(must be competent enough to before hs walk outside)

rest 1 min

______________________________

Cool down: 200 m walk