Wednesday, 10 August, 2016

WARM UP – MOBILITY

2 rounds of:

3 x 10 standing straight leg lifts (front, side, side)

10-12 Band or dowel dislocates

50ft partner wheelbarrow walk (slow with hollow body!)

30s/each partner assisted hanging shoulder opener

WOD A

EMOM x 12 (4 rounds of each movement alternating)

A1) L-sit x 20-30s (use parallettes or rings, 1 or 2 sets as needed)

A2) Handstand practice: work for 30-40s on the progression of your choice:

(Wall walks, static wall holds/balance, elbow/shoulder taps, free standing balance, walking)

A3) 30-40s Double or Triple under practice

Coaches, put L-sits under the rig, Handstands on one side or the gym and skipping on the other.

WOD B

RUN + MIDLINE AMRAP 30

Complete AMRAP in 30 minutes:

Run 800m

15 Toes to bar

200ft Farmers Carry (2 x 32/24kg)

15 GHD Sit-ups (Sub 15 tuck-ups or ab-mat sit-ups)

Count the 800m Run as 1 Rep only if completed

Count the FW as 20 reps: 5 per 50ft length

ACCESSORY

2 rounds:

6-8 x Cuban rotations (3-4s controlled negative)

5-1 Ladder of: Dumbbell hammer curl + shoulder press (5+5, 4+4… 1+1)

8-10 x “ATYT” Cycles on light crossover symmetry