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Kamp LOKAL: Dec 20, 2023

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Today is a Primer Workout, Warm Up for Wall Walk or Handstand style workouts.

4 Rounds for Quality

6-10 Russian Push Ups

20-30 second Handstand Hold

Then accumulate 5-7 Wall Walks


Scaled:

4 Rounds for Quality

6-10 Push Up

20-30 second Box Handstand Hold


Metcon:

For time:

20 Wall Facing Strict Handstand Push Ups

30 Box Jumps (24/20)

40 Toes to bar


-rest 5 minutes-


For time:

40 Toes to bar

30 Box Jumps (24/20)

20 Wall Facing Strict Handstand Push Ups


Scaled:

For time:

14 Wall Facing Strict Handstand Push Ups

21 Box Jumps (24/20)

28 Toes to bar


-rest 5 minutes-


For time:

28 Toes to bar

21 Box Jumps (24/20)

14 Wall Facing Strict Handstand Push Ups


Pause Front Squat

1 Pause Front Squat + 1 ¼ Front Squat @ 60-63% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ Front Squat @ 65-68% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ Front Squat @ 70-73% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ Front Squat @ 75-80% 1 RM Front Squat


*Pause Front Squat: Pause for 2 seconds in the recieve.


Front Squat

1 Front Squat @ 80% 1 RM Front Squat

1 Front Squat @ 85% 1 RM Front Squat

1 Front Squat @ 88% 1 RM Front Squat


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