Warm- Up:
2x
1 Lap Frankensteins
1 Lap Butt Kickers
1 Lap Side Shuffles
1 Lap Karaoke
1 Lap High Knees
1 Lap Duck Walks
1 Lap Bear Crawls
1 Lap Crab Walk (1/2 facing forward and 1/2 facing backward)
Accessory Work:
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
WOD:
For time: Handstand Hold, 3 mins 100 Air Squats Handstand Walk, 50 m 100 Air Squats 30 Handstand Push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 mins before moving on to the air squats. The scale for the handstand walk will be 5 wall walks.
2x
1 Lap Frankensteins
1 Lap Butt Kickers
1 Lap Side Shuffles
1 Lap Karaoke
1 Lap High Knees
1 Lap Duck Walks
1 Lap Bear Crawls
1 Lap Crab Walk (1/2 facing forward and 1/2 facing backward)
Accessory Work:
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
WOD:
For time: Handstand Hold, 3 mins 100 Air Squats Handstand Walk, 50 m 100 Air Squats 30 Handstand Push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 mins before moving on to the air squats. The scale for the handstand walk will be 5 wall walks.
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