Friday, 2 December, 2016
WARM UP – MOBILITY
10 min:
Agility ladder drills + Dynamic stretches / quadruped movements
WOD A
10 minutes of gymnastic “play time”
Thing to work on:
Ring inversions, Lever progressions, Skin the cats, Bar pull-overs, Ice cream makers etc.
Handstand balancing (not walking – partner spotted instead of the wall if possible)
WOD B
WORKING FOR THE WEEKEND
Complete for time:
50 Box jumps (24/20”)
40 Toes to bar
30 GHD Hip extensions (or Barbell good mornings)
20 Handstand push-ups
10 Rope Climbs
25 Box jumps
20 Toes to bar
15 GHD Hip extensions (or Barbell good mornings)
10 Handstand push-ups
5 Rope Climbs
ACCESSORY
Crossover Symmetry “plyo”
