Thursday Group Strength and Conditioning

WOD: For time:

-3-minute handstand hold

-100 squats

-50-meter handstand walk

-100 squats

-30 handstand push-ups

 

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Let’s aim for HSPU with no kip. We can have Rx be box HSPU with hips over head. Keep track of the clock on your handstand holds. For example you can break your 3 minutes into 9 sets of 20 seconds. For the handstand walk you can break your set up systematically into lengths that you can handle. For example five 10m sections. Scaling If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

 

Intermediate Option For time: -2-minute handstand hold -100 squats -25-meter handstand walk -100 squats -20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

 

Beginner Option For time: -2-minute inverted hold -50 squats -25-meter bear crawl -50 squats -30 knee push-ups Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

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