Getting Mobile & Gymnastics
Did Nancy wear you out yesterday? Looking forward to some more overhead position work today?–get on this crucial prep work STAT. Gymnastics require everything in your body is mobile and functional. Remember, Mobility work is NOT a warm up, you can come in early and get some work done, stay after class and get ‘er done or use a lacrosse ball to open up those traps, lats, and shoulder capsules while watching your favorite show tonight. *video courtesy of mobility|wod
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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 – 10 Rounds, Every 90 Seconds
100 meter** SPRINT
**sub 100 m row, OR sub shorter sprint distance
OPTIONAL Cash-Out – GHD Sit-ups – 2 sets of 10 for beginner, 2 sets of 20 for intermediate, 1 set of 50 for advanced
2015 01 19