Playing with the handstand!

Hello My Gymnastics Vagabonders!!

I would like to play a little tomorrow in class. I fell like as adult we tend to not let loose and try new things. SO I am taking the handstand as a Platform and we are going to run with it. (NOT literally)

Warm Up:
Ring swings
Crab Walk
Single leg hops
5 Shoulder dislocates

Flexibility:Shoulders and wrists mainly- Attempt a few Hollow holds to fish rock log rolls

HANDSTANDS!!

Inverted on the rings;

• The kick over
• Touch and go
• Inversion and hold

Wall Climbs

• Climb and hold
• Work the pull away and balance

The free Handstand

• Wheelbarrow Walk
• Partner Holds
• Handstand Walking

Handstand Pressing if there is interest.

WOD

3 rounds

15 FT Handstand Walk or 2 wall climbs

10 Toes to Bar or "V" snaps

10 HIGH box jumps ( scaled to wtd squat jumps)

*****Extra Work for now or later 

Take a little time to work on your flexibility and mobility. These two things when worked on a regular basis will greatly improve your range of motion and ability to keep in good alignment when lifting and doing other activities.  Try holding a straddle stretch for 3 minutes cumulative and then a right and left leg forward in a Split/or scaled variation, one leg on a box, couch or other item about 20-30" off the ground lean forward towards the extended leg and hold.

Rope climbs and Pistol fun for Sunday!

Warm Up: Obstacle ;0)

Stretch and Flexibility- Partner work

3 Rounds;
15 second bar hang
3 lower to candle stick- stand up attempt
5 Indian push ups

Pistol progressions:

• Shin alignment
• Counter balance
• to a box
• with a band
• ON a box

Rope Climbs!!

• Hang test- how did you do in warm ups?
• Locking your feet
• "J' hold vs. 'S' hold

 WOD: this is for form not time

3 rounds:

5 pistols each leg

5-10 toes to bar- kness to elbows

1 rope climb/ if doing modified 3 attemps

Cash Out;

1 minute accumulated Wall Handstand hold/modified plank or feet on a box plank.