5 minutes of inverted practice (you choose)
- frog stands
- head stands
- hand stand holds
- hand stand walk (assisted)
- hand stand walk
3 sets of
- 10 box jumps 24/20
- 20 db/kb push press ((45/35)(35/25))
- 10 box jumps
- :30 hand stand hold
rest 1 minute
3 sets of
- 10/8 cal row
- 20 ring rows
- 10/8 cal row
- 10 pull-ups or bar muscle ups
PureFit
2 sets of
- 10 box step ups
- 10 db/kb push press
- 10 box step ups
- :30 plank
rest 1 minute
2 sets of
- 10/8 cal row
- 10 ring rows
- 10/8 cal row
- 10 pull-ups
MWOD
Pre-WOD-
Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller. Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up the Achilles and smash again. 1-2 minutes each side
Post-WOD -
Banded Lat Stretch - place medium band on pull up bar. Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling. Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi. Stretch for 45-60 seconds. Repeat on the left side.
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