Spend 20 minutes working on handstands.
Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:
Results: Tripod tuck up worked OK. Kickup to Handstand as shown did not work as well as I thought. Needs more work probably. Total of 222 reps for the metcon.
For time do a reverse ladder of:
Results: Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.
Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.
Then perform 3 rounds of the following:
Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:
Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:
Results: TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10. Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact. In March we did normal Pushups.
EMOM for 10 rounds do:
For time complete the following:
Results: Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work. Part B 8:10.
First do 5 rounds of:
Then do 5 rounds for time of :
Results: For the Metcon 12:16