Work Out

Wednesday March 15, 2017

By Mack Unruh


"Ask and it will be given to you; seek and you will find; knock and the door will be opened to you."- Matthew 7:7

March 15th WOD
Handstand Drills
8x1 Handstand to Headstand (HSPU Negatives)
*Scale Up: Add a Strict Handstand Push-up after the slow negative
**Scale Down: If an athlete cannot do this safely scale to a box or a 5 x 3 reps of a Slow Eccentric Strict DB Press
2) 2 Sets 30 seconds Handstand Hold 20 meter Double KB Overhead Walk (challenging load)
*Scale handstand hold to a straight arm plank hold or HS Hold with Knees on Box

Part 2
3 Push Jerks + 1 Split Jerk
*Build to a max in 20 minutes.


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM