Wednesday, 11 January, 2017

Tena fighting like hell to get those elbows up.

Workout of the Day:

Warm Up:

2 Rounds 30 seconds

Lateral step-up jumps on 1-2 bumper plates

50 feet DB single arm overhead walking lunges (light DB, switch arms at 1/2 way point)

25 feet Inchworm walk with push-up

Skill:

GYMNASTICS SKILL:

HANDSTANDS On the minute for 6 minutes:

Handstand Hold for 10-45 seconds based on ability.  If you can do freestanding…do it! **If you cannot kick to a handstand scale to a wall walk to a comfortable height or knees piked on box.

WOD:

Part 1:

3 Rounds:

10 Power Snatch (115/75)

100ft Burpee Broad Jump

Part 2:

At the 12 minute mark:

3 Rounds:

15 Front Squats (115/75)

30 Box Jumps (24/20″)

Cool Down:

Global Gut Smash (3 Minutes)