Posts tagged with ‘Handstand walk development’

  • WOD Blog | Workout of the day

    WEDNESDAY 11-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DAVID RIBEIRO!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    AMRAP 10:
    3, 6, 9, 12, 15, …..
    Box dips (strict push-ups)
    OHS, 35/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – 5 rounds for quality of 10m HSW + 30 sec superman hold
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow > walk with a spotter

    B. CONDITIONING

    AMRAP 10:
    3, 6, 9, 12, 15, …..
    Ring dips
    OHS, 52/35

  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)