Our Recent Posts

Tags

No tags yet.

10.29.2020

WARM-UP

1) Crawling Warm-Up

2) Hollow Body Hold + Support Hold + Negative Ring Dip

3) KB & DB OHS

4) Anterior Ankle Mobilization

SKILL: Handstand Walk

ACTIVE MOBILITY

1) T-Spine Extensions

2) Pec Smash

3) Adductor Smash

4) Frog Stretch

WOD: Perform 8 rounds of the following for time:

  • 8 American KB Swings (53/35, RX+ 70/45)

  • 8 Ring Dips

  • 8 KB OHS (4 reps R/L, 45/30, RX+ 53/35)

  • 8m Handstand Walk (Scaled: Transverse Wall Walk, 4 steps R/L or Wall Walk with Shoulder Touch, 2 reps R/L – 2X’s)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: L Sit Hold, accumulate 2-minutes total

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)