FRIDAY 9-13-19

FRIDAY

WARM UP

1 round

1 Minute Each

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Inchworm

Hollow Rocks

Glute Bridges (Both Legs)

Active Samson

Superman Rocks

Side Plank (30s Each Side)

Spiderman + Reach

 

 

Gymnastic Skills

8 Minutes of Practice:

21 Banded Good Mornings

25-50′ Handstand Walk

• Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session

• You’ll alternate between banded good mornings and 25-50 feet of handstand walking

• Banded Good Mornings:

SUBSTITUTIONS

Handstand Walk

   * 1 Minute of Practice

   * 1 Minute of Handstand Weight Shifting:

   * 1 Minute of Box Shoulder Taps:

Easy Pace building on deadlifts

-2/ 3 X

Warmup Set

3 Toes to Bar

3 Deadlifts

3 Bar Facing Burpees

 

WOD

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s