Monday, 17 October, 2016
WARM UP – MOBILITY
Dynamic shoulder + hip circles
Lunges stretch / down dog / cat cow etc
2 rounds:
10 x Overhead plate lunge steps (play with forward/back steps, width ect. make sure arms are locked out overhead + midline is tight)
15 x Hollow rocks
10 x Superman lifts
WOD A
FRONT RACK LUNGE X 10
Every 90s x 10 (5 sets each alternating)
A1: 10 x Front rack alternating lunge steps (step forward or backwards)
A2: 30-45s Handstand practice:
Wall walks -> wall supported balance holds -> weigh shifts/elbow taps -> walk in to wall support -> freestanding HS walking
—
Build over each set of lunges to a heavy set of 10 unbroken lunges.
Only work within the progressions that are applicable to your handstand level, quality controlled movement only.
WOD B
SLED SPRINT & BURPEE / BALL SLAM
In teams of 3, complete 30 Rounds for time (10 each):
100’ Sled Push 55/35lb +
8 Burpees (Rds: 1, 3, 5, 7 & 9) /
8 Ball Slams 40/30lb (Rds: 2, 4, 6, 8 & 10)
(Alternate each round between)
—
– Next athlete can start their round as soon as sled is back.
– Sled weight should be light enough for a sprint / run for the full 100ft.
– Time called when last athlete finishes their last round.
– Time Cap at 20 min
If there is a class over 21 athletes then some groups of 4 (less conditioned athletes first)
Groups of 4: complete 8 rounds each (32 total) with 10 burpees/ball slams instead of :sunglasses:
ACCESSORY
3-4 sets:
6-8/side x SLRDL (Single leg Romanian deadlifts – hold weight in opposite hand to balance foot)
8-10 x Barbell “ab-wheel” rollouts
20 x Russian twists (Slam ball or KB)
