WOD: EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
Intermediate:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30
Beginner:
Min 1 | :30 plank hold from the knees
Min 2 | :30 top of ring row hold
Min 3 | :30 max push-ups from the knees
Min 4 | max-cal row
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30
Home Workout:
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 dumbbell front-rack hold (35/50 lb)
Min 3 | :30 max handstand push-ups
Min 4 | Max up-downs
Min 5 | Rest
– Accumulate :30 in the holds.
– Use two dumbbells.
Post-Workout Skill Work:
3 sets:
:30 Russian twists (14/20 lb)
:30 rest
:30 hollow rocks
:30 rest
– Use a medicine ball for the Russian twists.