05-18-16 Wednesday

Skill: Handstand Forward Roll

Handstand Forward Roll from the wall. Good skill to learn to use if you need to bail out of the handstand. Walk up into a handstand with chest against the wall. Once in full handstand go into a pushup position, tuck you head/chin to chest then roll onto upper back and forward. 5-10 minutes.

Please watch the video to get a better idea of the movement.
http://gymnasticswod.com/content/handstand-forward-roll-progression

Also watch this video if you just want to work on the forward roll without performing the handstand.
http://gymnasticswod.com/content/forward-roll-progression

Strength:

  1. BB Power Cleans (80% of best weight) 4sx3r
  2. BB Front Squats (80% of best weight) 4sx3r

Conditioning:

Cash In: 400m Run or 3 Laps

5 KB Snatches

10 Pullups

15 Wall Balls

20 KB Hang Cleans

25 KB Push Press

30 Squats

35 Abmat Situps

40 Box Jumps

50 KB Swings

**Reverse back down the ladder to 5 KB Snatches

Cash Out: 400m Run or 3 Laps

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