Handstand Work

Score Type:: Not Scored

Spend ~10 minutes getting comfortable being upside down.

Handstand hold-->nose to wall handstand hold---> shoulder taps--> freestanding head stand--> freestanding handstand--> handstand walking

Goal here is be a little more comfortable upsidedown, not to blow out your shoulders before the WOD.

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Russian Roulette

Score Type:: Total Time

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

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Handstand Work 1 - 3

Score Type:: Not Scored

### Form matters! Pointed toes, tight core, and active shoulders are all important.

### Keep the majority of your weight mid palm but use your fingers to "grip" the floor to find balance.

### Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
### Spread your fingers for more surface area.


Week 1 day 3
Rest as needed between sets.

 Rx'd work:

5 rounds for quality

accumulate 1 min of handstand - wall or freestanding
10 strict barbell presses @65% bw
10 hollow to superman rocks
 

Scaled work:

5 rounds for quality

accumulate 1 min in handstand (off box/one leg up)
10 strict barbell presses 50% bw
10 hollow to superman rocks

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2 x 3 Snatch Balance

Score Type:: Total Weight

Every 90 seconds for 6 minutes (4 sets):
Snatch balance x 3 (60%)
https://www.youtube.com/watch?v=XuFaD1sAVGI

Then: Every 90 seconds (3 sets):
Muscle Snatch
Set 1: 1 x 5 @ 60% of 1RM snatch
Set 2: 1 x 4 @ 65%,
Set 3: 2 x 3 @ 70%

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Comments

Brandon Coquyt

Brandon Coquyt 3 months, 4 weeks ago / Reply

Russian Roulette: 14:06

Charles Kitzmiller

Charles Kitzmiller 3 months, 4 weeks ago / Reply

Russian Roulette: 21:00
Notes: Du practice to get 20, hand stand practice with DB press fill in , 35# KB swing, sit ups

Charles Kitzmiller

Charles Kitzmiller 3 months, 4 weeks ago / Reply

Handstand Work:
Notes: Did 3 twice

Rossana Beytia Aguilar 3 months, 4 weeks ago / Reply

Russian Roulette: 17:13

Nicole Alvarado

Nicole Alvarado 3 months, 4 weeks ago / Reply

Russian Roulette: 18:23
Notes: 5 SHSPU to ab mat per round everything else RX

Nicolas Rios

Nicolas Rios 3 months, 4 weeks ago / Reply

Russian Roulette: 19:56

Alyson Davis-Eudy 3 months, 4 weeks ago / Reply

Russian Roulette: 19:19
Notes: 3-5 HSPU w/ 2 abmats Rx the rest

Nicolas Rios

Nicolas Rios 3 months, 4 weeks ago / Reply

Handstand Work:
Notes: Scaled 19.54

Kevin Goolsby

Kevin Goolsby 3 months, 4 weeks ago / Reply

Russian Roulette: 26:55
Notes: Did strict push ups and 30# DB strict presses mix. Could string together all strict push ups. Everything else Rx

Robert Dumaine

Robert Dumaine 3 months, 4 weeks ago / Reply

Russian Roulette: 25:00

Aja Osborne

Aja Osborne 3 months, 4 weeks ago / Reply

Russian Roulette: 16:23
Notes: Kipping hspu

Jennifer Mason

Jennifer Mason 3 months, 4 weeks ago / Reply

Russian Roulette: 15:56
Notes: RX except for HSPU Did 5 strict each round to ab mat

Gail Byrd

Gail Byrd 3 months, 4 weeks ago / Reply

Russian Roulette: 16:52.9
Notes: heavy ropes 10lb dbs strict press 20lb kb

Nathalia Anaya

Nathalia Anaya 3 months, 4 weeks ago / Reply

Russian Roulette: 16:27
Notes: 15# press 35# dB SU

John Mason

John Mason 3 months, 4 weeks ago / Reply

Russian Roulette: 25:46
Notes: 1st time upside down in months. 🙌

Christine Von Robke

Christine Von Robke 3 months, 4 weeks ago / Reply

Russian Roulette: 15:12
Notes: 15# strict press 35# Russian swings 60 Single unders

Christine Von Robke

Christine Von Robke 3 months, 4 weeks ago / Reply

Handstand Work:
Notes: Green Star 🌟

Max Montes

Max Montes 3 months, 4 weeks ago / Reply

Russian Roulette: 20:00
Notes: 20lb DB sitting strict press 35lb KB

Max Montes

Max Montes 3 months, 4 weeks ago / Reply

Handstand Work:
Notes: ⭐️⭐️

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