WOD Tuesday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest)

KB RW/Ribbon/Goblet Squat: 2x10e @ 20+/30+ (30s)

Skill Practice

Handstand Push-ups (12-15 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU Negatives: Sets of 2-3 (Rest A.N.)

Option 3: Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (No Measure)

Accessory Triplet

12 BB Skull Crusher (S-15/35, Rx-25+/45+)

12 Walking Lunges @ BW-30 lbs DBs

15-30s Dead Hang

*3 Rounds – 1 Minute Rest

Core Work

Rolly Polly (3×6 @ Slow Tempo )

Abdominal Exercise
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)