8. Oktober 2026

Warm up:

3 Rounds of:

10 Pulls on rower

15 sec HS Hold (freestanding or wall supported)

20 sec Dead hang

Gymnastics warm up:

60 sec Wrist flow

30-45 sec Close grip hang

15-30 sec Hollow hold / tucked

Gymnastics:

Gymnastics Skill Development: Handstand walk

1. Accumulate 30 Alt. Handstand scissor kicks (wall-facing)

2. Accumulate 20-30 Handstand leans

3. Accumulate 20-50 Freestanding shoulder taps, try to stay in place.

4. 2 – 4 – 6 – 8 – 10 m HSW

For members not comfortable being inverted:

Every 2 min x 4:

20m KB or DB Overhead walk

5-10 Hollow to arch roll

WOD prep:

With a light DB, 5 reps each side:

Deadlift

Push press

Hang snatch

OH Lunge

WOD:

4 x 4 min on / 2 min off:

AMRAP:

400/350m Row

10 Alt. DB OH Lunges, left arm

10 Alt. DB OH Lunges, right arm

Max Burpees over DB in remaining time

Rx = 1 x 22.5/15kg