Wednesday, 23 November, 2016

WARM UP – MOBILITY
5 mins alternate dynamic hamstrings (floor sweepers and inch worms) with blue theraband shoulder warmup drills – lots of reps, get the shoulders burning!

20 secs on / 20 secs off x 3 rounds of each:
Hands and feet hollow hold
Superman hold
Active pullup bar hang

WOD A

10 MIN HANDSTANDS
Choose your current progression and complete within 10 mins
A) Accumulate some unbroken 10-50′ lengths, rest 60-90 secs between sets

B) Kick up a few feet away from a wall and try to perform a controlled walk to the wall, rest 60-90 secs between sets

C) Kick up to the wall and find your balance, practice peeling your body off the wall slowly and try to hold free-standing for 10-20 secs, using the wall for assistance as needed, rest 60-90 secs between sets

D) Perform a Wall Walk and hold a strong active Handstand position for 20-30 secs, aim for 5 good sets, resting 60-90 secs between sets

WOD B

***These can be Ring or Bar Muscle Ups today***
10 MIN MUSCLE UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle Ups
Mins 6-10: 2-5 Kipping Muscle Ups

B) every 60-90 secs x 6-8 sets
1-3 Kipping Muscle Ups

C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions

D) 4-5 sets:
6-8 Banded Pullups or Ring Rows
-Rest 20-30 secs-
6-8 Banded Dips or Bench/Box Dips
-Rest 60-90 secs-

WOD C

3-4 Sets:
Max UB Pushups (use rings if you can get sets of 15+)
Max L-sit into 8-10 V-ups into 10-15 Situps
8-10 Single Arm KB Rows each side
*Rest 20-30 secs between exercises

ACCESSORY

Crossover Plyo