Kamp LOKAL: Dec 20, 2023

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