February 6, 2019 – Competition

A.
Handstand Play Time

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Two sets of:
50-Foot Handstand Walk
4 Rope Climbs
50-Foot Handstand Walk
Rest 3 minutes

C.
Every minute, on the minute, for 6 minutes:
5 Burpee Box Jump-Overs + 6-8 Deadlifts @ 315/225 lbs

D.
Four sets of:
500 Meter Row @ 2000 Meter PR Pace
Rest 15 seconds
400 Meter Run @ 1-Mile PR Pace
Rest 15 seconds
30 second Assault Bike Sprint for Max Calories
Rest 4 minutes

Please record paces held on the row and run, and the calories accumulated on the Assault Bike in 30 seconds.

E.
Three sets of:
Strict Handstand Push-Ups (to Deficit) x Max Reps
(select a deficit that will allow you to get 10-12 reps on your first set)
Rest as needed
Anterior-Loaded Box Step-Ups to 6-8″ Platform x 60 seconds
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

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