DATE – Thursday
Warm-up) 2 mins max Double Unders
Mobility) 8 mins to address your own mobility issues. Think about opening shoulders and hamstrings for WOD
WOD A) Skill/Strength – 3 Rounds NFT (15 mins):
*If you want to sub out any of these exercises for a different skill exercise that you need to work on then go for it.
5-10 HSPU – work on either strict or kipping. Try to work to a deficit if these are a strong movement for you.
2-3 Rope Climbs – Practice a legless climb ONLY IF YOU ARE STRONG ENOUGH. Only try a few pulls if you are new to this, not a full climb. Use your legs to control yourself back down.
5-10 GH Raises
Practice either: a set of HSPU’s to abmat, or a max handstand hold
1-2 Rope Climbs
3-5 assisted GH Raises or 7-10 Hip ext. add weight if possible
WOD B) 5 sets alternating w/partner (or rest 1:1):
1 min MAX EFFORT Row for Meters
*Total up your own meters