200102 - Throwback Thursday

QOTD - Place you’d like to travel to in 2020?

WARM UP - 2 Minutes of Cardio
Plate Ground to Overhead
Plate Seated Overhead Press
Plate Walk Overs
Plate Squats

SKILL WORK - 10 Minutes to work on Head/Hand Stand Skills!
A (competitor)
Strict HSPU or HS Walking

B (Performance)
Freestanding Handstands

C (Health & Fitness)
Headstands against wall and freestanding

COACH PREP - Rope Climbing Foot Locks
Accumulate 5 Sit to Stands
Climb once to the top or to half way

Split DB Snatch form

WOD -
A (competitor)
AMREP 5: x 3
2 Rope Climbs
10 Left Split DB Snatch 50/40
1 Legless Rope Climb
10 Right Split DB Snatch 50/40
Max Deficit Handstand Push Ups 45x2/25x2

B (Performance)
AMREP 5: x 3
1 Rope Climb
10 Left Split DB Snatch 45/35
1 Rope Climb
10 Right Split DB Snatch 45/35
Max Handstand Push Ups

C (Health & Fitness)
AMREP 5: x 3
1 Half Rope Climb OR 4 Floor Pulls
10 Left Split DB Snatch 45/35
1 Half Rope Climb OR 4 Floor Pulls
10 Right Split DB Snatch 45/35
Max Box HSPU or Wall Walks

GOAL OF WOD -
This workout has 3 different high skill moves! Each one requires body awareness and constant focus to accomplish correct form! Smooth is fast today! I want to see you have 45 seconds to 1 minute for Handstand Push Ups in each AMRAP! This should get you 10 in each for 30 total!