WOD – 31/01/2023

Warm Up – See White Board/Coach

Strength – 0:00-10:00:
Going every 2:00
5 Bench Press x 5 sets @ 65% of Heavy Single (Week 1)

Skill – Handstand’s – 10:00-20:00:
Working on Handstands based on ability e.g. Beginner, Intermediate, Advanced… See whiteboard for more details.

Advanced – Deficit.
4 Sets
5-8 HSPU
Build plates as you progress but stay within the rep range.

Intermediate – Build Volume.
3 Sets
Choose a rep range for yourself that is achievable, e.g. 12-9-6.. 20 seconds rest after each set then 2:00 rest after the last set.

Beginner:
4 Sets
5 Handstand’s into a 3 Second Negative (Can use wall/Feet on Box/Knees on Box)
5 Seated Z Press
1:00-minute rest between sets.

WOD – For Time:
50/40 Calorie Echo Bike
50 Pull ups
50/40 Calorie Echo Bike

TC: 15 Mins