TUESDAY NOV 19, 2019

Early Tuesday Post

Warm up

Half Tabata

1. Run or Row

2. Inchworms

3. Box Step-ups

4. Box Shoulder Taps

5. Hollow Rocks

*3 Rounds: 20 Seconds On / 10 Seconds Off

Half class start on A and half B

Strict Gymnastics (A)

Not For Time:

30 Wall Walks

Strict Gymnastics (B)

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Support Hold

WOD

3 Rounds:

800 Meter Row

400 Meter Run

20 Burpee Box Jump Overs (24/20)

A Notes

• In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall

• You’ll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold

• Walk as high as you can and get the body as straight as possible

• With these being not for time, take your time between reps to ensure quality of movements

MOVEMENT FOCUS

• The way down on the wall walk can be a little tricky

• To avoid sliding down, think about pushing the feet into the wall as you walk the hands away

• This maintains pressure and connection to the wall and helps with a more controlled descent

B NOTES

• Working back and forth between two ring movements in the second half of strict gymnastics

• For the horizontal ring rows, choose a difficulty that is challenging, but one that allows you to complete the 10 rows unbroken

• On the ring rows, walking the feet further forward or elevating them will make the pull more challenging

• Following the last ring row, immediately transition to a ring dip lockout for 10-20 seconds

• Rest as following after the ring support hold

SUBSTITUTIONS

Ring Support Hold

• Reduce Time

• Use Band as Needed

• Push-up Plank Hold (30-45 seconds)

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