Trust Your Taste Buds

Saturday, July 5

Beach WOD- 11:30 am!

Prehab:

Keg Drill 2-3 min
Doorway Stretch 2×30″
Snow Angels 2×20 (2.5lb plate)

Partner Warm up:

3 rds of:
Partner 1 runs 200m while Partner 2 performs 12 T2B; then switch

Fitness

Skill:

Practice Freestanding Handstand Progressions for 10 minutes.

Notes:  Choose according to skill level.  Use spotters!

-60sec Inverted Hold
-60sec HS hold with wrists 3-6” from wall
-30sec Forearm supported HS
-30 sec Handstand hold kicking up in free space

Conditioning:

Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats

Advanced

Skill:

Gymnastics Skills Challenge:

3 minutes to establish  2-RM Weighted Chest to Bar Pull-up
3 minutes to establish Max Effort L-sit
3 minutes to establish Max Effort Handstand Walk

Take as many attempts as you like, only score the best attempt

Conditioning:

For time:
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

-Rest 5 minutes-

For time:
Row 1000 Meters
100 Double-Unders

Cool Down:

Foam Roll Quads/ITB 2-3 min
Couch Stretch x60″
Pigeon Stretch on bench or box x60″

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