-Warm up-
10 Minutes:
20 PVC Pass Throughs
20 Toe Touches
20 Scorpions
20 Toe Touches
20 Scorpions
5 Minutes:
EMOTM for 3 Minutes:
2 Alternating Turkish Get Ups
5 Russian Twists
2 Alternating Turkish Get Ups
5 Russian Twists
-Gymnastics-.
Handstand Balance Practice, 5 minutes
Wall walk into a handstand, bring one foot away from the wall, and tap away from wall with the other. Trying to find balance point.
If this is not possible, scale to 2 wall walks (as high as possible), EMOM
Then,
Kipping HSPU Progressions, 10-15 minutes
A. Pike Position or On Knees, Off Box, Head/Hand Position Drill, 2-3 minutes
B. On Toes, Off Box, Head/Hand Position Drill, 2-3 minutes
C. Free Standing Tripod (knees on elbows) Practice (try lifting knees off elbows and tilt drill), 2-3 minutes
D. Free Standing Tripod Kip into Push-up Plank Practice, 2-3 minutes
E. Free Standing Tripod Kip onto Wall (angled), 2-3 minutes
Handstand Balance Practice, 5 minutes
Wall walk into a handstand, bring one foot away from the wall, and tap away from wall with the other. Trying to find balance point.
If this is not possible, scale to 2 wall walks (as high as possible), EMOM
Then,
Kipping HSPU Progressions, 10-15 minutes
A. Pike Position or On Knees, Off Box, Head/Hand Position Drill, 2-3 minutes
B. On Toes, Off Box, Head/Hand Position Drill, 2-3 minutes
C. Free Standing Tripod (knees on elbows) Practice (try lifting knees off elbows and tilt drill), 2-3 minutes
D. Free Standing Tripod Kip into Push-up Plank Practice, 2-3 minutes
E. Free Standing Tripod Kip onto Wall (angled), 2-3 minutes
-Conditioning-
As many reps as possible in 15 minutes of:
10 Dead-lifts, 185/125
15 Box Jumps, 24/20
20 Wall Balls, 20/14
-Cool Down-
Foam Roll:
-Back
-Hamstrings
Post all results to SugarWOD.
Foam Roll:
-Back
-Hamstrings
Post all results to SugarWOD.
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| Team 430, Vise CB |
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