2014-06-08

SUNDAY WORKOUT

Three part WOD today... Come in and get your moneys worth today! :)

SKILL:
Get upside down!

Handstand Walking (Using wall or trying some stuff in the open floor), Lateral Handstand Walks using the Wall OR work the basics of kicking up and holding solid positions...

10-15 minutes for this one...

STRENGTH:
Every minute on the minute for 5 minutes perform 3 STRICT CHIN UPS...

Use around 75-85% of your best weighted pull up max, if possible OR the hardest band tension you can...

You will have 5 minutes to figure out what weights/bands to use for this one...

WORKOUT:
5 KB Swings (53#/70#)
10 Double Unders (NO REP SCALING... Give Doubles a go and do your best!)
(6 minute AMRAP)

Scale the KB, as needed... Remember we have new 44# ones for you to use now!

POST HANDSTAND MILESTONES, YOUR CHIN UP WEIGHT & TOTAL ROUNDS TO COMMENTS

4 comments:

Jordan said...

53-60# chin ups
13rds + 2 KB swings rxd

Eldon said...

49# chin ups
12.5 + 3 DU's 88# KB (4 reps each round)

Emilie Goldsberry said...

Body weight first 3 rounds then orange band
Finished KB in 10th round RX

Chris Daniels said...

26# for 3 sets and 15# for the last two
9rds rxd