18 Aug WOD- Tuesday, Aug 19

Posted at 20:00h in WOD by

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

WOD- Tuesday, Aug 19

Warm-up: Death by wall balls- 2,4,6,8,10…

    12 min cap (start back at 2 if fail before 12 min)

Skill: Forward rolls, and Handstand forward rolls.

WOD: For time

    Accumulate 1 min L-Sit Hold
    Then,
    15-12-9
    HSPU
    Box jump overs 24/20”
    then,
    Accumulate 1 min L-sit hold

    Lv1: knees bent on boxes
    Lv2: knees bent on rings
    Lv3: knees straight on rings

WOD Prep with Yasmen- how to prepare before the WOD
1. Barbell Calf Smash
2. Couch Stretch
3. Shoulder Opener with Lacrosse Ball

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