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TUESDAY 160426

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

10 Scorpions

Straight Leg Bear Crawl Down

Crab Walk back

15 Slow Squats

Handstand Practice

 

Skill:

Two sets of for reps…

60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols (with Kettlebell 24/16 kg if you can)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Record reps plus (do not include the L-sit since you are accumulating time there)

WoD:

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Row for Calories
Minute 3 – 30 seconds of Ring Dips

 

Accessory Work:

Three sets of…

Reverse Snow Angels x 20 reps
Rest 30 seconds

Hollow Hold x 60 seconds
Rest 30 seconds

 

Mobility:

Mash triceps

Roll posterior

Banded hamstrings

Mash and roll as needed

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