Daily archive for November 9, 2017

Move with Intent and in all Planes

1) Gymnastics + Accessory (12 min)
Level 1 – Handstand Development
Level 2 – Handstand Hold (Wall / Free Standing)

3 rounds
10 sec free standing handstand hold (3 attempts max)
45 sec Hollow Hold
15 GHD Situps or Overhead Weighted Situps

Note: If you are not comfortable with a free standing handstand hold substitute for a handstand hold against a wall for 30 sec. Use a medball for the ghd situps if 15 at bodyweight isn’t challenging.

2) WOD (16 min)
For Time
30 Box Jumps (30/24)
100 Double Unders or 200 Single Skips
30 HR Pushups
100ft Broad Jumps
30 HR Pushups
100 Double Unders 200 Single Skips
30 Box Jumps

3) AP
Sled Pull
4 sets of 50ft UB Heavy Sled Pull