Feb 26, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10m bear crawl
  • 10m crab walk
  • 5 Mountain climbers
  • 5 Slow Air Squats
  • 5 Sit Ups
  • 5 Push ups

Finish with :30s wall stretch.

b) SKILL:

  • Minutes 0:00 – 5:00: Handstand floater practice on wall (or free standing handstand practice)

 

  • Minutes 5:00 – 10:00:

a) 5 pausing ring rows (3s pause at top)

b) 3 pausing strict handstand push ups (pause on the floor) (scale: seated strict dumbbell presses – 5 reps)

 

  • Minutes 10:00 – 15:00:

a) 3 inchworms

b) 3 pausing strict ring dips (pause at top and bottom) (scale: band as necessary)

 

c) WOD:

EMOM x 5 rounds (20 mins):

  • 0:45 of air squats
  • 0:45 front plank
  • 6 shuttle sprints – 10m
  • 0:45 glute bridges – feet on bench
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