Monday January 18, 2016

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(Shannon did an amazing job working the correct movement sequence of the SDHP last week.  Mastering that pattern is sure to help all of us cure those early pulls on the Olympic lifts.  What will the focus of your workout be today?)

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Warm-up WOD:

**Your goal is to get through this within the 6 minutes, almost EMOM style. After the round of one, complete all the wall walks first and then on your last one, stay holding and do the shoulder touches.  If doing a shoulder touch is beyond your ability level at this point, just lift your hand off the ground a little bit.  We are practicing handstand walking by doing this.

AMRAP 6 minutes:

1 Wall Walk + 2 Shoulder Touches (L+R=2)

2 Wall Walks + 4 Shoulder Touches

3 Wall Walks + 6 Shoulder Touches

4 Wall Walks + 8 Shoulder Touches

5 Wall Walks + 10 Shoulder Touches

6 Wall Walks + 12 Shoulder Touches


Level 2 WOD:

AMRAP in 15 minutes:
1 Rope Climb
3 Strict Handstand Push-ups
5 Knees to Elbows
7 Pistols (L+R=1)


Level 1 WOD:

AMRAP in 15 minutes:
3 Assisted Rope Climbs
3 Box Handstand Push-ups
5 Hanging Leg Raises
7 Pistols to a box (L+R=1)

Level 2 MODs:

MOD 1: Blue Tape, 1 abmat STRICT HSPU, Pistols to 3 plates

MOD 2: 2 moves RC, 1 abmat + 15# plate underneath STRICT HSPU, One-legged squats (one leg tucked behind the other, still need full ROM here however)

MOD 3: 1 move RC, Full or 1 abmat Kipping HSPU, Candlestick Roll to Pistol


Level 1 MODS:

MOD 1: Kick to Handstand, Double Crunches, Jumping Lunges

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