Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

AVAILUT
Cat - Cow
AKK - Kobra
Lankku - lonkankoukistaja
Syväkyykyssä kierrot
90/90 taivutus eteen - kierto taakse
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

HALLINTA
2 kierrosta 40s./liike/puoli
1. Staattinen seinäkyykky
2. Polvi koukussa pohjenousut oik. & vas.
3. Yhden jalan kyykky eteen oik. & vas.
4. Pull over seisten vk oik. & vas.
5. Dead bug lp ja jalkojen kierrolla

Supersarja
3 x 8-10-12 maljakyykky (raskas)
3 x 12-10-8 v-nostot lp/kp
3 x 30s. hiihto
Lepo

Running focus

2 Rounds (6k total)

• 2km Run (PK2 alue)
• 1km Run (VK)

*jos juokset ulkona nii älä saatana liukastu

1:30/1:00/0:30 each @ increasing pace
1) Row 2) Air bike
+
1-2 Rounds
8 Box step ups
8 Handstand shoulder shrugs
3-5 Rope climb pull-ups from floor
5/side Pistols to a band
+
1-2 Rounds
4-6 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
@ workout pace
500m BikeErg
10 GHD sit-ups
1 Rope climb
500m BikeErg
10 Single-leg squats, alt
25’/7.62m HSW

Handstand hold – Accumulate 2:00-4:00 on your hands*

Give yourself no more than 10-minutes to accumulate this time
Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

3 Rounds @ 2-3 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs

3:00 BikeErg
2:00 Row
1:00 SkiErg
+
2 Rounds
8 Tension swings (sponge/block between feet)
8 V-ups
8 Push-ups
8 Goblet squats (slow tempo)
+
HSW drills (optional)
2/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
4 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20 Wall-facing flutters
10 Handstand shoulder taps
+
Build to workout weight for sandbag movements
* practise few sets of toes-to-rings, burpees and handstand walk between sets
+
Once through @ workout weight
12/9 (cal) BikeErg
9 Toes-to-rings
3 SB cleans
12/9 (cal) Row
6 SB Squats
3 Burpees over the rower
12/9 (cal) SkiErg
10m SB bearhug carry
5m Handstand walk

Worked on double unders...not much progress...

Did race downtown--7:24 1 mile time

WOD:
21-15-9
Pullups
wall balls (14)
400m run

3 rounds
8 power cleans (95)
12 box jumps (20)
400m run

3 rounds
10 deadlifts (95)
8 burpee over the box jumps
400m run

24:04 rx