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Friday 11.02.2018

POSTED ON November 2, 2018

Friday | 11.02.2018

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Warm Up: 
 
5 Strokes Rower arms only
5 Strokes Rower legs only
1min Hollow Body Hold
1min Arch Hold
 
x2-3 sets
 
Foundation: 
 
A. EMOM 9min
 
1st min :45 Headstand
2nd min :45 Hollow Body Hold
3rd min 5-7 Kipping Handstand Push-ups
 
*During this time coaches make sure to talk to athletes about the kipping handstand push up. Use this time to develop and work on the skill before we perform the movement in the Metcon today.
 
Metcon: 
 
Level 1 (RX) 
 
15min AMRAP
 
500m Row
15 Ring Dips
10 Strict Handstand Push-ups
Level 2 (Intermediate) 
 
15min AMRAP
 
500m Row
15 Ring Dips from Knees
10 Handstand Push-ups
 
Level 3 (Beginner) 
 
15min AMRAP
 
500m Row
15 Box Dips
10 Pike Handstand Push-ups from Box
 
Cool Down: 
 
3 Rounds For Quality
 
1min Forward Fold
1min Pigeon L/R
1min Supine L/R
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