11.06.2020

Warm Up
2 rounds
10 wall slides

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q

10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc

10 each side lateral banded step overs- use the plate from the drop lunges




Mobility
wrist stretches x 1:00

banded work x 10 each- use the thin orange bands

1. 3 second holds in the 'w' position x 4 sets

2. pull aparts

3. diagonal pull aparts

4. pass thrus





Skill: handstand progressions (10:00)

1. donkey kicks x 10 reps
2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
**great read**
https://wodprep.com/blog/handstands-for-beginners/




Strength

Every 2:00 for 12:00

2 clean pulls

1 power clean
1 squat clean
build load from 60%


WOD
"Air Walker"
3 rounds for time
20 single DB front squats 50/35 35/20
15 HSPU or sub pike from a box
10 single arm devil's press - 5/side 50/35 35/20