05-20-16 Friday

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 Thrusters (80% of best weight) 4sx3r
  2. BB Deadlifts (80% of best weight) 4sx4r

Conditioning:

Partner Track Relay

2 Laps Kickbag Push

3 Laps MB Carry

2 Laps Hvy Farmer’s Carry

3 Laps MB Carry

2 Laps Kickbag Push

3 Laps MB Carry

2 Laps Hvy Farmer’s Carry

3 Laps MB Carry

Partners complete the laps together. Partner A performs the push or carry while the other partner runs/walks with them. As soon as Partner A needs to switch, Partner B takes over while Partner A continues run/walk with them. First team that completes all laps wins.

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