21 Aug WOD- Friday, Aug 22

WOD- Friday, Aug 22

Strength: Bulgarian Split Squats

4 x 8-10

*25 hollow rocks between each set.

WOD – 18 min AMRAP:

20, 30, 40
Lat bar hops/ DU
8, 16, 24
FR Lunges
1,2,3
Rope Climb

after 3rd round, start back at the first rep scheme.

Lv1: 65/45, 3,6,9 Rope Walk or strict K2E
Lv2: 75/55
3,6,9 Rope Walk or Strict T2B
Lv3: 95/65

WOD Prep with Yasmen- how to prepare before the WOD

1. Low Back Warm-Up and Stretch
2. Barbell Calf Smash
3. Banded “Z”

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
Week 8/18-8/24/14:

1. Handstand Scapula Push-ups 2x10reps
2. Tripod to headstand 3×5
3. Negative HSPU to blocks or floor 3×5
4. Banded HSPU (ask for a spotter for the first couple of tries) 3×8

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