No tags yet.
WARM-UP
1) Plank w/Alternating Reach, 10 reps R/L – 2X’s
2) Kick to Handstand Practice, 5 minutes
3) D Ball Clean to Over the Shoulder Throw, 3 reps R/L w/a partner
4) Lat Smash + Lat Stretch
SKILL WOD: Perform 3 unbroken sets of the following; REST 1-minute & repeat twice (total of 6-minutes):
- 20s, ME reps Handstand Push-Ups (Scale: Negative HSPU, Wall Walks)
- 10s, Handstand Hold
ACTIVE MOBILITY
1) T-Spine Extensions
2) High Glute Smash + Low Back Press-Up’s
3) Calf Smash
PARTNER WOD: For time, accumulate the given distances for each of the following as a team (teams of 2, one partner works at a time – alternate reps for each exercise):
- Alternating D Ball Clean (throw over the shoulder, 80/60) – 240ft
- Burpee Broad Jumps, 120ft
- Handstand Walk, 120ft total (Scale by doing 10 Wall Walks)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Wide Stance Good Morning’s, 12 reps x 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)