July 27, 2016

 

a) WARM UP:

  • Run as a group for 400m – last 50m sprint!
  • Handstand Kick Ups (the focus is to work the balance of the kick up – this is skill work)
    • 1st – work on kicking up 1/4 of the way up 3x
    • 2nd – work on kicking up 1/2 of the way up 3x
    • 3rd – work on kicking up 3/4 of the way up without hitting the wall 3x
    • 4th – work on kicking up 99% of the way up without hitting the wall 3x
  • 10 air squats
  • 10 burpees

 

b) STRENGTH/SKILL:

Superset 4x:

1. 10 shoulder taps

  • Level 1 – from a box (knees or toes – focus on vertical torso)
  • Level 2 – Stomach facing the wall
  • Level 3 – Back facing the wall
  • Level 4 – Lateral (you are perpendicular to the wall with one foot on the wall.  Very challenging.)
  • Level 5 – Freestanding (if you cannot do 10 per arm without falling, go down to level 4 or 3.  Try to stay in one spot)

2. False Grip Holds (**if using feet as support, have them in front of the rings to put you in the correct position.  If hanging from the rings, you MUST maintain a hollow body.  If you cannot, go to the lower rings)

  • Level 1 – 5-10 sec
  • Level 2 – 10-15 sec
  • Level 3 – 15 – 20 sec

Rest no more than 1:30 between sets.

 

c) WOD:

12 min AMRAP:

  • 15 Box Jumps (24/20)
  • 10 Alternating Pistols (scale: lowering yourself to a box/bench, using a box with your foot on it or band across rig posts.  Lose your ego.)
  • 5 burpees

 

d) ACCESSORY WORK:

3x

  • 60 sec weighted plank
  • 20 Russian Twists
  • 10 strict T2B

 

e) RECOMMENDED MOBILITY:

  • adductors & quads – stretch and roll
  • T spine – upper thoracic twist stretch and roll

 

Posted in WOD