Tag Archives: Handstand Hold

Handstand and Core Work then Snatches

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EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Handstand Walks then Pullups, Clean and Jerk, Toes to Bar and Snatch

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EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 10 x Med Ball Knee Raises from Parallel Bar @ 4kg

Then take 15 minutes and practice handstand walks.

Then based on the 2020 “Nine Lives” WOD from Wodapalooza.

For total Clean and Jerks, EMOM for 6 minutes

  • 9 x Pullups
  • Max Clean and Jerk in remaining time @ 110lbs

Rest 2 minutes then

For total Power Snatch, EMOM for 6 minutes

  • 9 x Toes to Bar
  • Max Power Snatch in remaining time @ 75lbs

Results: Deceptively difficult WOD considering 6×9=54 Pullups and Toes to Bar each! Total C&J – 18, Total Snatch – 20.

Core Work then Bench Press and Pullups

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Every minute on the minute for 12 minutes

  • 30 second Unstable Plank (foreams on Bozu, MedBall, etc)
  • 30 second Handstand Hold
  • 30 second Superman
  • 30 second Hollow Hold

Then “Lynne”: for total reps, 5 rounds of

  • Max Unbroken Reps Bodyweight Bench Press
  • Max Unbroken Reps Strict Pullups

Rest 3 minutes between rounds.

Cash out 1000m Row.

Results: Lynne 15-14-10-10-9. Row in 4:23.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

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I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.