Sep 13, 2012
Friday 9/14
Get in and get your handstand on!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs, lats and feet!!
Mobility: Shoulder Mobility – Coach’s choice
Dynamic Warmup: Coach’s choice
Strength: EMOM For 8 Minutes Complete 3 HSPU (Highest Level of Difficulty)
*If unable to HSPU, complete 15 second handstand holds followed by 6 pushups
Metcon - 6 Rounds For Time:
100m Farmers Carry (53/35 or 45/35)
Max Handstand Hold (Not to exceed 30 seconds)
1 Rope Climb
*18 Minute Cap
Buyout – 3 Rounds: 10 Monster Band Squats (Focus on External Rotation- KNEES OUT)
Saturday 9/15 WOD:
Metcon – For Time:
21 Squat Cleans (155/105)
10 Burpees
25 Double Unders
15 Squat Cleans (155/105)
15 Burpees
50 Double Unders
9 Squat Cleans (155/105)
20 Burpees
75 Double Unders
Level 2: 135/95
Level 1: 115/75
*2:1 Single Unders
*Beginners – 15-12-9 Power Clean + Front Squat
*Newbies/Intro Visits – Front Squat/Goblet Squat
