Saturday Sept 22nd

Handstand, Handstand pushups and a little Rope!

Ok here we go this should be a fun class.

A:

•  Hollow holds :10sec x 3 sets
• Shoulder taps 10- (5 each side) x 3 sets
• Candlestick to tuck jump or 1 leg stand9 3 x 3 sets

B:

• Free Handstand Holds with a partner :10 sec x 3 sets
• Tripod holds :10 Sec x 3 sets
• Kipping HSPU 1.1.1 x 3 sets

C: 7-10 minutes of work on HSPU and Rope climb review

• HSPU- wall facing - advanced
• Ab Mats- Pack
• on a box - Newbies

• Rope climb go over foot position, lock and the leg extension
• Climb attempt
• Newbies flat back to upright position work- TIGHT CORE

WOD: AMRAP in 12 of:

• 5 HSPU
• 10 Pistols (5 ea side) or Candlestick variations
• 1 Rope Climb- or 2 Flat back to standing rope pulls

See you all in the morning!!