WARM UP
5:00 bike
3 rounds:
10 kip swings
5 piked push ups
25 foot walking lunge
SKILL
Handstand practice
WORKOUT OF THE DAY
Against a 15:00 running clock:
Max handstand hold (Scaled/Novice: Double dumbbell overhead hold, 40 lbs / 30 lbs)
Time Cap: 3:00 minutes
Tie Break: None
Event “Top Heavy” begins immediately following the 3:00 time cap.
“Top Heavy”
For time:
50/40 calorie bike
25 Handstand Push Up
50 Toes to Bar
25 HSPU
150 foot overhead walking lunge w/ bumper plate
Time Cap: 12:00 minutes
Tiebreak: Time after 50/40 calorie bike
Elite/Rx/16-17/35-54: 45 lbs / 35 lbs
Intermediate/55-59: 15 HSPU, 45 lbs / 35 lbs
14-15/60+: 15 HSPU w/ 2″ riser, 35 lbs / 25 lbs
Novice/Scaled: hand release push ups, knees to chest, 35 lbs / 25 lbs