DATE – Wednesday Jan 7th
Warm-up:
Quick dynamic w/u: (ankle, hip, shoulder circles)
Banded partner chariot sprints x 3 (forward/backwards)
Wall walk to 20-30s handstand hold between sprints (3 times total)
(Adv: inverted scapular pushups + some soft elbow drops and extensions)
Mobility: Ankle/calf stretch on post (Straight leg +bent knee/30s each) + 30s post squat hold prepping pistol position.
Box/Bench shoulder stretch x 60s
WOD A) EMOM x 12: Start on any movement and complete 4 rounds for quality:
A1) Strict Handstand push-up x 5-8 (Sub 3-5 controlled negatives)
A2) Front / Back lever progressions x 3/each (Sub ring inversion and controlled lowers)
A3) Pistols x 8-12 alternating (use banded or box progressions)
WOD B) Complete 5 rounds for max reps:
30s: Sled push (90lb/45lb on sled) – every 10ft is 1 rep (Set cones to 50ft length)
Rest 1 min
30s: Ball slams (40/30lbs)
Rest 1 min
WOD C – Optional: Crossover symmetry “Plyo” Workout
