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Thursday 24 August
Warm up, everyone - 8 mins 20 Small bounces on the toes 20 Penguin jumps! (Slightly taller bounces on the toes, slap your hands against your thighs twice at the top of each jump.) 20 single skips 20 double unders 20 triple unders Handstand work - 15 mins L1: Practice slalom HSW L2: Practice HSW L3: HS practice and tekkers WOD 5 rounds of: 2 min triple under / du / single under 1 minute of handstand walking / bear crawl with wallball Rest 1 minute 2 scores = # triple/double unders total feet distance walked (counted in 5 foot intervals only) Scaling: You must have previously done at least a 5 foot handstand walk to do HSW in the WOD. At least 3 triple unders previously to do TUs in the WOD. COOL DOWN 1. Roll calves with foam roller/ball, 1 min each side. 2. Standing roll down, 3 times 3. Across the chest deltoid stretch |
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July 2018
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