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01.27.17

27
Jan

01.27.17

Warm Up:
KB game- line up KBs and go head to head with someon. Start in a plank position and tap each KB handle as you move down the row of KBs. Challenge option is to have someone hold your feet, in a wheel barrel position, and tap each base of the KB.

then..
:60 shoulder openers
5x hand plank to a press lean- start in a plank position on your hands. Walk feet to hands and then lean and hold that position for a second. This builds stability for handstands.
10x wrist pulses

EMOM 6:00
Interval One: Wall Handstand Thigh Taps 12-14 reps- sub wall walks x 2-3 reps
Interval Two: Dogward Dog Handstand Push Ups 10-12 reps

then…

15 x banded squats
15 x banded good mornings
Superhero Complex stretch (spiderman, superman)

Skill: Back Squats
6 reps @ 65%
4 reps @ 75%
2 reps @80%
2 reps @85%
4-6 reps @ 75%

then…
3 sets of 3 reps of back squat jumps @ 25% of your BS 1 RM – improve the power of your leg drive
WOD:
For Time
Ground to Overhead x 10 reps 185/125 or 155/105
:60 rest
Ground to Overhead x 10 reps 155/105 or 135/95
:60 rest
Ground to Overhead x 10 reps 135/95 or 115/75

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