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01.31.18

31
Jan

01.31.18

Warm Up:
Two sets of:
Row 250 Meters
Burpees x 5 reps
KB Deadlift x 10 reps
then…

Inchworm + Scap Push-Up + Press-Up x 5 reps
Ring-Rows x 15 reps

then…

Rear Delt Warm Up–using the yellow stretch cords on the wall ball rack
Two sets of:
T Raises x 10 reps
Y Raises x 10 reps
I Raises x 10 reps

Primer: handstand skills

Option A:

EMOM 6:00

min 1- back-to-wall donkey kicks x 10 reps https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
min 2- wall climb x 2 reps
min 3- wall slide x 5-7 paces each side- start back to wall and handstand walk to your left and right

Option B:
EMOM 6:00
min 1- single leg thigh taps on a box x 10 reps each thigh
min 2- shoulder taps x 20 reps- on the ground in a plank, reach up to shoulder- opposite hand to shoulder

WOD
4 RFT
250m Row
2 x 30′ suitcase carry 1.5 pood
20 x abmat sit ups
15 x box jumps

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