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Whiteboard Of the Day

This EMOM is a mix of skill work and strict strength. It’s a great day to work the upper body while letting the legs recover from the last two days.

Hold each round of handstands for :30 or more. Scale to pike handstand holds, plank holds, or supine ring holds if needed to make that happen.

After fatiguing your shoulders and grip, you’ll go for max sets of presses and strict pull-ups.

Each set must be unbroken. If you can’t maintain 10 or more reps for most sets, reduce the load and/or difficulty of the movements.

Metcon Of the Day

For time and reps:
EMOM 16:
Min. 1 | Max Effort handstand hold
Min. 2 | DB shoulder press (25/35 lb)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
*Score is total seconds held + total reps completed.
*Perform just one attempt on the holds each minute.