Gymnastics and Prowler WOD
Our gymnastics and prowler work today are going to test all of the systems in your body. The gymnastics work will focus on our upper body strength and balance, the prowler work will focus on the lower body muscle groups. Both will require you are mindful about the area between your shoulders and your knees. Yep, the good ol’ core again. You can not let go in that abdominal area if you expect to find success in finishing the workout.
The origin of sled training is traceable to the Scandinavian logging industry. Because many trees were not accessible by trucks, the loggers would have to drag the felled trees out of the forests. From this heavy work, these loggers developed powerful legs and lower backs. (From a cultural perspective, it’s not surprising that Finnish powerlifters have long been known for their deadlifting prowess.) Further, sled training goes beyond power development – it is also an effective way to burn body fat.
Getting inverted and putting all of your body weight onto your hands and wrists takes time to develop and like any weight bearing exercise it takes practice and patience. Here is an excellent article to check out about handstands and all the progression work you can do to get to a handstand walk. “…there’s a big difference between a good hold against a wall and a freestanding handstand – and that difference is a little thing called balance.”
===========================================
Tuesday’s WOD
Handstand Walking Skill Practice
Beginner – work on back-facing handstand holds against wall and box walks*
Intermediate – work on chest-facing handstand holds and wall walks
Advanced – work unsupported handstand holds (go for at least 10 sec) and unsupported walks (go for at least one mat length)
*feet on a box (start with yellow, work up to blue), walk in and out on your hands as tolerated
WOD
15 Min AMRAP
5/side Handstand with Shoulder Touch
10 Wall Ball Situps (20/14)
2 Prowler push
Cash Out:
Good mornings
10-10-10-10
2015 02 16