On Saturday you get the chance to take on a couplet of Handstand push ups and Bar Muscle ups. Take a look at the videos below. We look forward to seeing you on zoom and in the open gym.
Saturday:
QOD: What is the first thing you will do after restrictions are lifted?
Warm up
2 rnds, 1 min each
- Shoulder pass throughs
- Full body rocks
- Hollow hold
- Hand stand hold
- Lat pull up
Tech
- Hand stand push up (with deficit)
- Bar muscle up
WOD
- 21-15-9 reps for time of:
Parallette Hand Stand Push-up
Bar muscle up
Cool down
- Grip stretch
- Shoulder rotation
- Shoulder pull overs
- Cobra pose
Substitute for Parallette HSPU:
HSPU on a box or a couch. We can add some deficit using plates in the open gym, or some books at home.
Substitute for bar muscle up:
A pull up substitute (pull ups, bent over rows) plus a push up movement (ring dip, ring push up, push up)
Cheers
Big Cat
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