Tuesday
Three sets of: Turkish Get-Ups x 6 reps (3 each arm) 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Bulgarian Goat Bag Swings x 10 reps https://www.youtube.com/watch?v=5XngyO-eIqAt Plank Hold x 60 seconds
Three sets of: Turkish Get-Ups x 6 reps (3 each arm) 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Bulgarian Goat Bag Swings x 10 reps https://www.youtube.com/watch?v=5XngyO-eIqAt Plank Hold x 60 seconds
Gymnastics/Strength Development: https://www.crossfitinvictus.com/blog/why-negatives/ Handstand pushup skill work ~10 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Handstand Push-Ups x 5-10 reps Station 2 – Bottom’s Up Kettlebell/DB Carry x 25 Ft. each arm (good positioning- go heavy if possible) Station 3 – Bent-Over Barbell Row x 8-10 reps Station 4