WARM UP
Shoulder circles
Band shoulder stretches; anterior, posterior, lats x 60 secs each
Band shoulder stretches; anterior, posterior, lats x 60 secs each
Alt. tabata intervals (4 of each)
1) Hollow Rock or Hold
2) Superman Hold
WOD A – ADVANCED
Alt. E90SECS x 3 Rounds of each
1) 3-5 Ring Flies @ 3311 tempo
2) 2-3 Legless Rope Climbs – work on strict pulls.
3) Free Standing Handstand Hold
1) 3-5 Ring Flies @ 3311 tempo
2) 2-3 Legless Rope Climbs – work on strict pulls.
3) Free Standing Handstand Hold
WOD A – INTERMEDIATE
Alt. E90SECS x 3 Rounds of each
1) 3-5 Ring Flies @ 3311 tempo
2) 1 Rope Climb + 2-3 Rope Pull-ups from ground
3) Handstand kick ups to a wall – Use wall as spot
1) 3-5 Ring Flies @ 3311 tempo
2) 1 Rope Climb + 2-3 Rope Pull-ups from ground
3) Handstand kick ups to a wall – Use wall as spot
WOD A – SCALED
Alt. E90SECS x 3 Rounds of each
1) 3-5 Ring Flies @ 3311 tempo
2) 3 Rope Pull-ups from ground + Lowers
3) Wall Facing Handstand Hold (almost max effort hold)
1) 3-5 Ring Flies @ 3311 tempo
2) 3 Rope Pull-ups from ground + Lowers
3) Wall Facing Handstand Hold (almost max effort hold)
WOD B
3 Rounds not for time
400m Run
15-20 Heavy Banded Good Mornings
15-20 Anchored Situps, no Abmat – Red or Blue Band if possible
10-15 Elevated Single Leg Glute Bridge – per leg
400m Run
15-20 Heavy Banded Good Mornings
15-20 Anchored Situps, no Abmat – Red or Blue Band if possible
10-15 Elevated Single Leg Glute Bridge – per leg
WOD C
Crossover Symmetry Recovery