12 Aug WOD- Wednesday, Aug 13

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
Week 8/11-8/17/14:
1. HS hold against wall, 2×30 sec
2. Handstand scapula push-ups 2x10reps
3. Negative HSPU to blocks or floor 3×5
4. Forward rolls 3×8

WOD- Wednesday, Aug 13

Strength:

8 min to warm-up to a heavy clean 1 rep (85-90%)
then,
Every 2 min for 10 min complete:
2 Front Squats from Floor
(squat clean = 1 FS)

WOD: 4rds

a) 1 min AMRAP:
20 Air Squats, 32ft shuttle runs for reps
1 min rest
b) 1 min AMRAP:
10 burpees,
32ft shuttle runs for reps
1 min rest

Score = total shuttle runs
*Must touch the cone with hand for a rep to count
*(3/4/14 repeat)

WOD Prep with Yasmen- how to prepare before the WOD
1.Banded Heel Cord- Anterior Approach
2. Banded Heel Cord- Posterior Approach
3. Banded “Z”

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