Tuesday January 9, 2018

Skills work:

Handstands and Handstand Walking

1. 5 Wall Walks

2. 3 x 10 second HEADstands (against wall or free standing)

3. 5 Kick to Handstands (use a spotter if needed)

4. 3 x 30 second hollow rock holds

5. 10 Handstand Walk around the box things (HALF WAY = 1 rep..go both directions for 2 reps)

6. 5 Freestanding Kick to Handstands (use a spotter to hold you if you need)

7. Handstand walk (try a few different things here… have a spotter hold you up as you walk, set up a “tunnel” with the boxes-keep your feet on the boxes, and handstand walk through it, shoulder taps, all by yourself)

 

WOD:

Open WOD 11.4

AMRAP in 10 minutes:

60 Bar Facing Burpees

30 Overhead Squats (120,90)

10 Muscle-ups

 

**Modification for muscle-ups… 10 Chest to Bar Pull-ups and 10 Ring Dips…must alternate each rep (1 pull-up, 1 dip = 1… 1 pull-up, 1 dip = 2).  Modify pull-ups and dips as necessary.