July 19, 2017

 

a) WARM UP:

From whiteboard to the end of the gym::

3 Rounds

  • Side shuffle there, do 10 squats
  • Side shuffle back, do :20 sec front plank on hands
  • Jog there, Jog backwards back
  • 5 Push ups
b) SKILL – strict gymnastics:

Minutes 0:00 – 5:00:

  • Handstand Floater Practice (or Free Standing Handstand Practice)

A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice.

Minutes 5:00 – 10:00:

  • A) 5 Pausing Ring Rows (3 second pause at the top of row)
  • B) 1 Full Conan

Conan: Set your feet on a box, hands on the floor.  Laterally walk around the box.  1 full circle is half a Conan.  Reverse direction to complete the movement.

Minutes 10:00 – 15:00:

  • A) 10 Hollow Rocks
  • B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.

Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

 

c) WOD:

  • 2,000 m Row
  • 150 Double Unders (scales: 1) if you cannot do 20 UB, do 3 mins of DUs, 2) 1 min of DU work + 150 singles)
  • 10 Rounds of “Cindy”

**1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats (scale: jumping pull ups)

d) ACCESSORY WORK:

2 Sets:

  • 3 rope climbs, :60 sec air assault bike
  • 2 rope climbs, :60 sec air assault bike
  • 1 rope climb, :60 sec air assault bike

Rest 3:00 mins

 

e) POST-WOD RECOVERy:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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