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.
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