April 5, 2019

 

a) WARM UP:

  • Sprint 2 lengths of gym
  • 10 box step ups
  • sprint 2 lengths of gym
  • 10 pushups
  • 3 wall walks
  • Sprint 2 lengths of gym

then

  • 1 minute weighted ankle stretch (kettlebell on knee push knee forward)
b) STRENGTH:

  • 10 Minutes to work on Free handstands

Or

  • Every 2 minutes for 10 minutes: 4 strict handstand pushups + 4 Kipping handstand pushups
c) WOD:

30 minute AMRAP:

  • 100 meter Farmers Carry (50/35)
  • 30 box jumps
  • 30 pistols (alt: air squats)
  • 30 pushups
  • 10 meter handstand walk (alt: 2 wall walks)
Posted in WOD