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Wednesday 12.18.2019

POSTED ON December 17, 2019

Wednesday | 12.18.2019

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Warm Up:
200m jog
50ft bear crawl
10 push up shoulder taps
X3
 
Skill: A. Handstand Walk practice in 8-10 attempts walk as far as you can.
*Scale 1 handstand hold :30-:45 seconds
*Scale 2 chest facing wall handstand hold :30 seconds *Scale 3 headstand hold :30
*Scale 4 kick up and walk to wall spotter for 3×8
 
Metcon: *Tabata format *:20 of work :10 rest for 8 sets of each exercise
 
RX (Level 1)
Cal Row
Sit Up
SDHP 95/65
Split Jumps (jumping lunge)
Double Unders
Intermediate (Level 2)
Cal Row
Sit Up
SDHP 75/55
Split Jumps (jumping lunge)
Double Unders
 
Beginner (Level 3)
Cal Row
Sit Up
SDHP 65/45
Lunge steps in place
Single Unders (count 2:1)
*every 2 single unders you do counts as 1 rep.
 
Cool Down:
2-3 rounds for quality
30 GHD Russian twists
1min cross shin L/R

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