Wednesday October 21, 2015

Screen Shot 2015-10-20 at 11.53.03 AM

(Holy Hamstring Mobility!! Check out Kate leaping over this wall like a boss!)

Sign up on Mindbody and Post Scores to Whiteboard

Skills Session (10-15 minutes)

Handstands, HSPU, HS Walks, One arm Handstands.. all kinds of fun stuff!

Here are some videos from Gymnastics WOD for your reference:

Handstand against wall Progressions

http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

http://gymnasticswod.com/content/handstand-against-wall-progression-pt2

One arm Handstand Progressions (prepares you to walk)

http://gymnasticswod.com/content/one-arm-handstand-progression-pt1

http://gymnasticswod.com/content/one-arm-handstand-progression-pt2

Handstand Walk Progressions

http://gymnasticswod.com/content/handstand-walk-progression-pt1

http://gymnasticswod.com/content/handstand-walk-progression-pt2 (this teaches you how to bail out)

 

Level 2 WOD:

AMRAP in 22 minutes:
35 Double Unders
25 Wall Balls (20,16)
15 second L-sit (feet above hips, accumulate the total time)
Run 175m

 

Level 1 WOD:

AMRAP in 22 minutes:
20 Double Unders
15 Wall Balls (14,10)
10 second L-sit (feet above hips, accumulate the total time)
Run 175m

Level 2 MODs: NONE

Level 1 MODs:

MOD 1: WB (10,6), 5 second L-sit with legs straight

MOD 2: WB (6), 5 second L-sit with knees bent

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