05-06-16 Friday


5-10 minutes working on wall walks

Wall walk to a handstand with your chest against the wall. Keep a hollow body position and scale it to where you can keep that position sustained. Belly stays tight, toes pointed against the wall, elbows and shoulders locked out. Walk back down after completing the full handstand position for 10-15 seconds.

Please watch this video to see the movements that we will be starting with. http://gymnasticswod.com/content/handstand-against-wall-progression-pt1.


  1. BB RDLs (75% of best weight) 4sx4r
  2. KB Strict Shoulder Press (Hvy weight) 4sx3r


Partner Workout

Buy In: Partner A = 400 Single Jump Rope

10 Rounds:

8 KB Swings

8 KB Push Press

8 Goblet Squats

8 MB Slams

8 T2B

Buy Out: Partner B = 400 Single Jump Rope

Partners will alternate exercises, for ex: Since A does the Buy In, Rounds will start with B doing Swings, A does Push Press, B does Goblet Squats, etc. Jump Rope is only done at the beginning and the end, they are not included in the 10 rounds. All 8 reps must be completed before the other partner can begin the next exercise.


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