12.31.19 Tayler Classes 5:30,9:30 and Noon

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