Sunday July 10th 2016
Mobility: Wrists & Shoulder Mobility
Gymnastic Skill: Handstand Push Up Progression
- Hollow Body Holds
- Push up into Down Dog position (Dive bomber Push ups)
- Wall Walk (Only going as high while staying organized in the midline)
- Strict HSPU Practice (Use an abmat if you need assistance) *Focus on keeping a strict position.
- Try and get 3 – 4 sets of 1- 5 Strict HSPU. *Do not go to failure.
Workout: 4 Rounds for time of:
- 12 Deadlifts (45/85/135)
- 9 Power Cleans
- 6 Thrusters
- 400m Run
Scaling Guide: 13 – 19 Minutes (20 Minute Time Cap)
5 x 3 Minute AMRAPs w/ (200/100m) MedBall Run.
Complete 5 different movements starting, with a Med Ball run (Modify distance if needed), then finish max reps of each of the movements:
- Wall Ball
- KB Swings (Russian or American for advanced CFer)
- Sit ups (Toes to Bar Advanced)
- Burpee Bar touch
- Plank (1 max hold after the Run)
*1 Minute rest between rounds.
RomWOD & Skills: This week’s skill is Rope Climbing Skills & Grip Strength
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