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Here's hoping you've already done your handstand work today. Keep those wrists moving and supple
WOD prep 10min of Proprioception warm up: wrist flex raises x 120 Bodyline Drills x 60s every 30reps 3 rounds of Free Standing x 30s /C2W Handstand Hold x 60s Toes to Bar x 12 Passive Hang x 30-45sec METCON 'Mary'As many rounds as possible in 20 minutes
10 x Push Ups, 20 squats, 30 x Ring Rows Cool Down: Its Laksa time baby! Find your (in whatever order you like)
front squat max passive hang max strength first pull snatch grip 4 x 5 @3s on knees tall snatch 7 x 2 cool down Middle split good mornings wiith a stick 2 x 10 jeff curls 2x 10
There will be endurance work done today.
rowing and or running. You can choose. Endurance training is good and important. Why? Because without it you are not human. WOD
Complete a 10min emom by increasing 1 reps in every min 1 x Pull Ups 1 x wall ball shot 1 x sit up REST 3 min, then 20 min time cap as a team of 3 with a pet complete row 3km- 250m at a time kb swings x 15 Friday prechristmas party wod
warm up duck walk x 10m Side to side swings x 20 scap push ups x 30 skill rail balance x 15 min window wipers x 5 in every break wod complete for time [30 min cut off] 100 double under/300 skips then 10min amrap of 1 x pull up 2 x push up 3 x squat then Run x 800m then 20 x burpees to finish Warm up
2 rounds C2f disloc x 10 C2f inlocs x 10 Lying cross stretch x 5 each side OHS x 20s use wtever wt works Strength 4 rounds of 5 on Strict press Back squat 3 rounds of Front squat x 20s Harop Curls x 5 Prehab 2-3 rounds of Hypers x 10 Calf raises x 20 Cuban rotations x 30
21-18-15-12-9-6-3 reps on
toes to bar [on monkey bars - can scale to knee raises] squats push ups |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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