Feb 15, 2019

February 14, 2019
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a) WARM UP:

2 Rounds-

  • 10 Dowel Pass throughs
  • 10 Jumping Jacks
  • :20 sec Couch Stretch per leg
  • :20 sec Handstand Hold
b) STRENGTH:

  • Accumulate 5 Minutes L sit
  • Accumulate 5 Minutes D Ball / Sandbag hold
c) Specific Warm up:

  • Toes To Bar – 5 Beat swings, 5 Toes to bar
  • Dumbbell Push Press – 5 with half weight, 5 with working weight
  • Ball Slams – 5 Ball slams
  • Handstand Walk – 3 m warmup

WOD – 14 min AMRAP:

  • 5 Toes To Bar (perf: hanging knee raises)
  • 10 Dumbbell Push Press (35/20, 50/35, 70/50)
  • 15 Ball Slams (20/14)
  • 6 m handstand walk (Perf: 3 wall walks – up & down!)
WOD