12.10.18

Warm Up
Every 3mins x 4 sets:
Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L 

 
Mobility:

Three sets of:
Reverse Snow Angels x 20 reps- lay prone and do the arms like making a snow angel
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds


Skill: handstand work

Kick to Handstand on Wall with Hands Turned Out x 5 reps
https://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be

then...

Handstand marching on the wall 16-20 reps or Handstand marching on a box https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be

Single leg thigh taps against the wall x 16-20 https://www.youtube.com/watch?v=HpBdskVlDPQ&feature=youtu.be

OR taps on a box https://www.youtube.com/watch?v=ORyop4MStNc&feature=youtu.be


Skill: back squat
5 sets
3 sets of 3 reps @ 60%/70%/75%
3 sets of 2 reps @ 80%/85%


WOD
5 RFT
sled rope pull x 30' (3 lengths of the rope)  add 3 plates to the small sled
sandbag ground to over the shoulder x 5 
sit ups x 15

02.23.18

Warm UpBike 12/10 cals 5 spiderman lunges + reach Russian baby makers x 10 reps Bear walk x 2 lengths of the gym- hide the ears with the arms and walk in a straddle position on the toes- straight legs and arms if you can. (like handstand walking in a pike) Crab walk 1 length of the gym both forward and backward 10 slow air squats to full depth- ass to the floor

Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center.

wrist stretches x :30 each position

deep squat progressions x 6-8 reps

Primer: handstand skills 6:00 EMOM Min 1: kick up to the wall- donkey kicks or regular kick up to wall (gracefully) Min 2: Handstand hold- nose and toes to wall Min 3: Handstand negatives- be able to slowly lower yourself into the bottom of the handstand and then kick off the wall. No actual push up.

WOD 4 RFT 30 DUs or 60 singles 4 lengths of the rope- sled pull 3/2 plates 7 deadlifts 185/155 5 HSPU/ box piked hspu