WOD – 15/02/23

Warm Up – See White Board/Coach

0:00 – 10:00 Handstand Push-up Skill Work:
Advanced:
2-3 Sets (Flat surface – RX)
5 Kipping HSPU’s with a 3 second negative into max Strict Press with empty barbell until failure.

Intermediate:
2-3 Sets (1 Abmat)
3 Handstand Kick Up’s with a 3 second negative with a Kick Down (reset) into max handstand hold (max of 0:30)

Beginner:
2-3 Sets
3 Box or Pike Push Up’s with 3 second negative + 0:30 Handstand hold or 5 Strict Press.

Team WOD – Teams of 2
8 Rounds YGIG (4 Rounds Each)
2:00 AMRAP
Partner 1: 50ft Single Dumbbell Walking Lunge (22.5/15kg)
12 Toes to Bar
Partner 2: Max Calorie Assault Bike In Remaining Time
– 1:00 Rest b/t rounds
– (Rotate after each round. Score by total calories)