handstands

Wednesday 7.15.2015

STRENGTH

1RM Front Squat

CONDITIONING

4 Rounds:
10 Russian KB Swing 53/35
10 Front Rack KB Lunge L
10 Russian KB Swing 53/35
10 Front Rack KB Lunge R

Finisher:
3 x 15 Banded Ab Curls3 x 30 Sit Ups 

COMPETITION

12-9-6 Back Squat Bodyweight HSPU

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Sunday 5.31.2015

wodSTRENGTH/SKILL10 min Handstand/HSPU/Handstand Walk work

CONDITIONING For Time: 10 x 100m Sprint *2 min rest* 

Wednesday 5.27.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 100 Face Pulls

CONDITIONING 5 Rounds: 200m Run 10 Pull-Ups 40 Double Unders

Finisher 3 x ME Strict T2B

COMPETITION 20 HSPU for Time Tabata Airdyne

Wednesday 5.20.2015

wodSTRENGTHA. 5 RM Floor Press B. 3 x ME Ring Dips  

CONDITIONING 7 min AMRAP: Burpees

Finisher 3 x 10 1-Arm Row 3 x 15 sec per side KB Slasher 

COMPETITION 30 HSPU 3 x 30 sec Banded Pushdowns

Sunday 4.19.2015

wodSKILL10 min skill work: Handstand Rope Climb

CONDITIONING For time: 500m Row *2 min Rest* 400m Run *2 min Rest* 1000m Row *2 min Rest* 800m Run

Wednesday 12.17.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 60% B. 3 x ME Barbell Body Row

CONDITIONING 13 min AMRAP: 5 Pull-Ups 10 1-Arm DB Strict Press (10 per side) 200m Sprint

Finisher 40 Toe 2 Bar

COMPETITION *Chest to bar in WOD 5 min AMRAP: 2 Bar MU 3 Strict HSPU 4 Box Jump 30/24 

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES