Thursday, 16 March, 2017

WARM UP – MOBILITY

1)
30-40 secs skipping
2 min calf roll – 1 min each side

2)
30-40 secs skipping
2 min quad roll – 1 min each side

3)
30-40 secs skipping
2 min glute roll – 1 min each side

4)
90 secs banded p-chain floss each side
90 secs couch stretch each side

WOD A

JUMP SHIP
With a partner, alt. 16 sets of 15/12 Calorie Row (8 sets each).
While partner one is Rowing, partner 2 is completing as many Double Unders as possible.
Score = total Double Under reps

WOD B

2 Rounds
10-30′ Handstand Walk or 20-30 secs Handstand Hold
2 min couch stretch left leg
4-8 Handstand Pushups or your current HSPU progression
2 min couch stretch right leg
*Second round change stretch to 2 min p-chain floss each side

-This is skill practice/maintenance work in prep for handstands potentially being in tomorrow’s open WOD, keep sets small and shoulders fresh, nothing should feel like max effort

ACCESSORY

Crossover Recovery