Friday, September 6, 2013

Front Levers on Sunday!

Sunday 9-8-13

 Obstacle Warm up: We will be swinging hoping and rolling for this one!

Core Strength and Mobility: 3-5 Min

  • Bird Dog with Band- 3 ea side
  • Side plank with rotation 5 ea side
  • tuck to hollow hold 33x3, 5 reps
  • 5 shoulder dislocates

Skill Work: Front Levers  http://gymnasticswod.com/content/front-lever

 Cluster of 1.1.1 x 3 sets resting 90 seconds between sets


WOD: AMRAP in 12 min of :

  • 2 front levers( banded)/scaled will be skin the cats
  • 10 "v" snaps/ scaled-In and outs
  • 200 M Sprint
  • 2 wall climbs
Cash Out: Flexibility:
  • Straddle holds; 30 seconds
  • Butterfly hold: 30 seconds
  • Pike holds 30 seconds 

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