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TUESDAY 160216

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow rocks

10 Push ups

Bear Crawl down

Crab walk back

15 Matrix turns

15 squats

 

Skill:

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups or 12 rope progressions)

Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down for 1 minute each person)

Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

 

WoD:

Three sets, for max reps/calories of:

3 Minutes of Airdyne Bike or Rowing (for Max Calories)
2 Minutes of Handstand Push-Ups (strict if you have them)
1 Minute of Strict Pull-Ups

Rest 3 minutes

Score is total reps

 

Mobility:

Couch Stretch

Banded shoulder/Lat

Roll and mash as needed

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