05 Aug WOD- Wednesday, Aug 6

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
1. HS hold against wall, 2×30 sec
2. Negative HSPU to blocks or floor 3×5
3. Tripod to headstand against wall 2×8

WOD: Wednesday, Aug 6

WOD Prep with Yasmen:– how to prepare your body for the WOD

1. T-spine smash
2. Tricep Extension Smash
3. Overhead Tissue Smash

Strength:

12 min to find 2 RM Power Clean
(touch and go)

WOD: Summer Throwdown event 3

A) 4 min AMRAP
25 Front Squats
25 C2B pull-ups
25 Front Squat
1 min rest
B) 4 min AMRAP
30 Toes 2 bar
30 Power Cleans
Max rep Bar Muscle up (sub w/ burpee C2B)

Lv1: 20 reps for A and B/ jumping pull ups, knee raises/ 75/45,
Lv2: 20 reps A and B/ K2A/ 95/65
Lv3: 115/85
Lv4: 135/105

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