Warm-up:
Row 500m
Crossover symmetry
Handstand practice
10 push ups
10 GHD sit-ups
15 leg swings
15 squats
Spider-Man crawl down
Crab walk back
Skill Work:
Every 2 minutes, for 18 minutes…
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet or wall holds)
Station 3:
L-Sit Hold x 45 seconds accumulated time
WoD:
Against a 3 minute running clock, complete…
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
Record total wall balls completed as score.
Mobility:
Mash quads
Roll posterior
Banded hamstrings
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SATURDAY 20210130
January 27, 2021
FRIDAY 20210129
January 27, 2021
THURSDAY 20210128
January 27, 2021