Wednesday Gymnastic/midline
Warm up
3 rounds of
20 Air squats
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
Skill/Strength
Practice handstandwalk
1 kick up to wall
2 Kick up, move one hand at a time up and down from the floor
3 kick up and walk 1-2 steps to the wall
4 Kick up on the floor and let a buddy catch your feet, find balance, and walk if possible
5 kick up and walk 1m to wall
6 kick up and walk on the floor
Press hands and shoulders from the floor, tighten yourself as you do before a lift
L1: Walk 3m then hold handstand for time in a 1x1m space. If you succeed with hshold for more than 15sec, add an obstacle course, then add handstand for time.
Metcon
EMOM 20 min
Min 1: 10-15 Handstand push ups
Min 2: 10 Double dumbbell box step overs 2×22,5/15kg
Min 3: Max reps double unders
Min 4: Rest
*Hold the dumbbells by the hips
L1: Max strict handstand push ups in 40 sec
L2:
L3: 10-15 push press 40/30kg instead of HSPU, 1 dumbbell
L4: 10-15 push press 30/20kg instead of HSPU, 1 dumbbell 15/10kg, single unders