03.18.2020 WOD + At Home

Warm Up
Cardio choice for 3:00
https://www.instagram.com/p/Bs8v7Y1Adfw/
COMPLEX:
4 rounds work rest w partner
60sec of work/60sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 60sec

Mobility:
shoulder opener x 45 seconds https://www.instagram.com/p/BvPOLo7gNVD/


yoga push up x 5


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


Gymnastics WOD
5:00 EMOM
20 seconds handstand hold or handstand walking
40 second rest



Mobility: hip warm up
https://www.instagram.com/p/B9Wyi1GHAdl/
1. band hip airplanes
2. band kick backs
3. band knee knockers each side
4. band bridging- feet together, feet wide, feet hip width


Take 5-8:00 to warm up to your 70% back squat weight


WOD
15:00 EMOM
min 1- 3 back squats @ 70-75% @ 13x1
min 2- 1-5 strict pull ups or ring muscle ups
min 3- 5- 10 push ups

At Home WOD
15:00 EMOM
min 1- sprint 200m
min 2- 10-12 squat jumps
min 3- 5-10 push ups

ABs
4 rounds
30 seconds work  20 seconds rest
mountain climbers
tuck ups or v-ups
superman rocks- so just like hollow rocks, but prone in the superman position