WOD 09/14/2022
A2: Air Bike 90 Seconds @50-90% Sustaianble Pace; Rest 90 Seconds
A3: 60 Seconds Bike Sprint
@90% Hard Pace (Not Sustainable); Rest 90 – 210 Seconds
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B: Handstand Walk (10 Minutes Max TUT/Distance)
In 10 Minutes Accumulate Max Distance Handstand Walk or Take 10 Minutes to practice.
Practice some of these 1st- Forward Roll=
https://www.youtube.com/watch?v=Zl00lKb6_bI
Handstand Walk Progression=
https://www.youtube.com/watch?v=lfJ1QhSu4Rw
Handstand Walk Spotting and Practice=
https://www.youtube.com/watch?v=Dd09gcXCXc8
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C1: Deficit Handstand Push-ups (60 Seconds Max Reps Deficit HSPU)
**Use 4 X 45/25# + an abmat to create the deficit.**
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C2: Chest-To-Bar Pull-ups (60 Seconds Max Reps C2B Pull Ups)
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D: 1K Row (Time)
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E1: Deficit Handstand Push-ups (60 Seconds Max Reps Deficit HSPU)
**Use 4 X 45/25# + an abmat to create the deficit.**
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E2: Chest-To-Bar Pull-ups (60 Seconds Max Reps C2B Pull Ups)
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F: 800M Run (Time)
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G: 60 Seconds Bike Sprint (Calories)
