workout of the day
09.28.2023
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'
Handstand Primer
A. seated plate presses- legs straight out pressing a plate overhead- use the lats x 10 reps
B. box piked hold to walk out to a tall plank x 5 reps
C. Nose to wall handstand hold x 30 seconds
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative
B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'
08.31.2023
WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups 24/20" 50/35 35/20
10 DB snatch 50/35 35/20
12/10 cals bike
Primer
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative
B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
C. 3-6 strict handstand push ups
followed by handstand walking practice for 1:00
or wall walk practice for 1:00
WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups 24/20" 50/35 35/20
10 DB snatch 50/35 35/20
12/10 cals bike
12.31.19 Tayler Classes 5:30,9:30 and Noon
WOD
Tayler
For Time
20 thrusters 75/55
10/8 cals bike
20 feet handstand walk- sub scooter walk or 20 shoulder taps in a plank position
10 alternating pistols (5 each side)
15 thrusters 95/65
10/8 cals bike
20' HSW
10 alt. pistols
10 thrusters 115/75
10/8 cals bike
20' HSW
10 alt. pistols
5 thrusters 135/95
10/8 cals bike
20' HSW
10 alt. pistols
Tayler's Last WOD
Warm Up
2 rounds as a group
2 lengths shuffle
1 length bear crawl- gymnastics style
1 length crab walk
10 straight arm arch planks https://www.instagram.com/p/B3xiHeRA-iS/
10 two-legged pistols
Mobility:
parallette shoulder extensions x 10 reps
ankle stretch on plate x 30 seconds/side
banded overhead tall kneeling hold x 15 seconds x 4 sets
hip flexor hurdles x 10 each side
Pre- WOD super set
Every 90 seconds for
4 TGU- 2 each side just the sit up part
6 get ups
10 reps handstand marching
WOD
Tayler
For Time
20 thrusters 75/55
10/8 cals bike
20 feet handstand walk- sub scooter walk or 20 shoulder taps in a plank position
10 alternating pistols (5 each side)
15 thrusters 95/65
10/8 cals bike
20' HSW
10 alt. pistols
10 thrusters 115/75
10/8 cals bike
20' HSW
10 alt. pistols
5 thrusters 135/95
10/8 cals bike
20' HSW
10 alt. pistols