WOD
Friday 01.27.2023
Friday | 01.27.2023
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
20 seconds Single Unders
5 Wall Balls Thrusters
5 Deadbugs (each)
3 Muscle Up Transition (Low Rings)
2. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
3. Workout: Open Workout 12.4 and 13.3
Freedom (RX’d)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
*Scaling/Modifications coached in class
4. Skills & Drills
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
5. Cooldown/Mobility
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)