Saturday, June 28

Beach WOD- 11:30 am!

Prehab:

Handstand holds 2×30″
Banded Squats 2×10
Wall Extensions with PVC

Warm-up:

2 min jump rope
-then-
50′ Bear Crawl
50′ Crab walk
50′ Skipping
50′ Butt Kicks
50′ High Knees
50′ Burpee Broad Jumps

Cool Down:

Doorway stretch 2×45″
Keg Drill 2-3 min
Bar assisted squat holds 2×60″

Fitness

Skill:

Practice Freestanding Handstand Progressions for 10 minutes (video below):

-60 seconds Inverted
-60 seconds with wrists close to the wall (use spotters as needed and practice falling out)
-30 seconds forearm supported handstand
-30 seconds no support starting with feet on the wall
-30 seconds from kickup

Conditioning:

In teams of two, with only one person working at a time, complete:

100 V-twists with med ball (l/r equals 1 rep)
800 Meter Run
100 Goblet Squats
800 Meter Run
100 Burpees
800 Meter Run

*Runs are performed together.

Advanced

Skill:

 3 Rounds for Max unbroken reps, rest 60sec between efforts:

Muscle-ups
Toes to Bar
Handstand Walking

Conditioning:

 “Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Chest to Bar Pull-Ups
10 Push-Ups
15 Air Squats