Thursday, May 14, 2015

Friday - WOD 112 - Fun Friday

It is finally time for regionals. If you get a chance to come and check it out, please do so. It is a great experience.

Warm up 
Standard Warm up
Standard Group warm up
Hand Stand warm up (wrists\shoulders)

Skill 1:
hand Stand Practice
Beginners - work on getting up on the wall
1. wall walk up
2. coach assisted Hand stand

Int - Work on getting into the HS position on the wall
1. Coach assisted hand Stand
2. Standard kick up to HS on the wall
3. Free standing HS

Advanced - Try walking
1. Pulses on the wall
2. Free standing
3. Go for distance (record distance)

Round 1 - 5 min AMRAP
5 Candle Stick wall ball get ups
10 Med ball Cleans

Round 2 - 5 min AMRAP
5 Burpees
10 box jumps

Round 3 - 5 min AMRAP
5 Hang cleans 115/85
10 floor sweepers

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