June 24, 2022

Friday, June 24:

"The Upside Down"

FT: Wall Balls, Strict Handstand Push-ups, Echo Bike Calories, and 2 more

For time:

50 Wall Balls, 20/14 lbs

20 Strict Handstand Push-ups

50/35 Echo Bike Calories

20 Strict Handstand

Push-ups

50 Alternating Dumbbell Hang Snatches, 50/35 lbs

-- Rest 5 mins --

50 Wall Balls, 20/14 lbs

20 Push-ups 50/35

Echo Bike Calories

20 Push-ups

50 Alternating Dumbbell Hang Snatches, 50/35 lbs

Time domain: 8-12 mins per part (21-29 mins total)

Time cap: 30 mins (total)

We are looking to hit big sets on the wall balls before moving into the strict handstand push-ups today. The handstand push-ups should be broken up as needed into quick short bites before tackling the Echo Bike. Once on the Echo Bike, find a pace that allows you to move fast while still breathing. Then hit short quick bites on the handstand push-ups again before finishing off the chipper with the dumbbell hang snatch. We will then go into a chipper of similar format with just a little switch of push-ups for handstand push-ups. The goal here is to keep bigger sets and move a little quicker through them. We should cap either at 15 mins as that will mean that the stimulus of the workout is not being met and we are likely hitting muscular failure.