Sunday Mother's Day Workout!

5 Min DynamicWarm Up:

• Row/Run 100 Meters
• 3 candlestick tuck jumps- modified no tuck jump
• 5 inch worm push ups
• 5 air squats

A: Skill Work : PISTOLS and there progressions

B: EMOM for 8 minutes

2 Handstand push ups- these are done for QUALITY!!!! no elbows out

C: MetCon
5 Rounds of

• 10 Box jumps
• 10 Pistols (5 each leg- these can be scaled)
• 10 Toes 2 Bar- modified is tuck up with 3 count on the lowering

5 minutes active foam rolling/tissue work

Sunday 5/5/13

Focus for today it is the Hand Stand Push Up!!

I think I heard mention that it would be in the Garage Games so I will spend a good 10-15 minutes going over mechanics of this skill and it will be in the WOD at the end:

Dynamic Warm up and Mobility

Skills Warm up:

• Single leg in and out holds
• Plank Shoulder shrugs
• Plank hand taps 

Focus Work:

•  Handstand Push Up

WOD: 7 rounds of

• 100 M run
• 10 weighted squat jumps (can be done without wt)
• 3 HSPU 

THEN,

• 50 Double unders