Pre WOD
Hand Stand Hold Practice. Focus on correct alignment and no over extension while in your hold.
4x:20 Hold. Rest as need between sets.
For those that can do HSPU
4×3 HSPU with a :10 Hold after the 3rd rep.
To sub going feet over head do OH Holds with a dumbell/Barbell
Hand Stand Hold Practice. Focus on correct alignment and no over extension while in your hold.
4x:20 Hold. Rest as need between sets.
For those that can do HSPU
4×3 HSPU with a :10 Hold after the 3rd rep.
To sub going feet over head do OH Holds with a dumbell/Barbell
Then:
2×1:00 Wall Sit, rest as needed between. If you break, complete 25 push ups for each break in your minute.
2×1:00 Wall Sit, rest as needed between. If you break, complete 25 push ups for each break in your minute.
WOD
25:00 Amrap
200m Row or Run or Ski
10 Box Jump 24/20”
10 Push Up, hand release at the bottom. To scale up, place feet on a plate for inverted push ups.
10 Burpee
10 Sit Ups
10 Frog Hops
10 Lateral Lunges
10 Lateral Line Hops (10 each way)
Score is total reps.
25:00 Amrap
200m Row or Run or Ski
10 Box Jump 24/20”
10 Push Up, hand release at the bottom. To scale up, place feet on a plate for inverted push ups.
10 Burpee
10 Sit Ups
10 Frog Hops
10 Lateral Lunges
10 Lateral Line Hops (10 each way)
Score is total reps.
Post WOD
Recovery on Crossover Symmetry
3x:20 Prone Cobra Hold
Stretch/Roll
Recovery on Crossover Symmetry
3x:20 Prone Cobra Hold
Stretch/Roll
Results: 635 (first in class)
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