Friday 17th January

Posted on 16th January 2020 by Chris Cummins

Skill/Strength

A) Freestanding Handstands
-Spend 10-15 minutes practising freestanding HS Holds.

If you’re not sure what to do in order to practice here, you have a few options:

1 – If you’re able to do freestanding handstand holds, (or at least comfortable kicking up without a wall and having a go) perform 5-6 attempts in quick succession. If you manage a decent hold (5s or more) then rest up to a minute before going again. If you fall straight back down, kick straight back up again. Once you’ve had 5-6 kick ups in quick succession give it a minute or so rest before repeating. Do this for 10-15 mins and hopefully you’ll see some progress towards the end.

2 – If you’re not getting anywhere with these, use a band on the rig. As many decent attempts as possible in 10-15 mins

3 – If you’re not comfortable trying with a band, ask a partner

4 – If this isn’t an option, then try some chest facing HS holds and regular kick up + holds.

5 – If you’re not comfortable being upside down just yet, start with OH DB Holds, then progress to piked HS Holds from feet then a box before progressing to the wall.

WOD

For Time
1 Mile Run Buy In
3 Rounds
21 KB Swings (32/24)
12 CTB Pull Ups