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5th May 2019

WOD WOD, May 6, 2019

Sunday Funday…on a Monday
It would be rude not make up for a missed Sunday Funday class…..

Warm-up
Handstand Prep 101

Gymnastics
All things handstands and their progressions:

With a buddy
Step 1:
Laying down flat HS, hands on wall
Step 2:
Pike position HS hold, feet on floor against wall
Step 3:
Pike position HSPU (focus on hand positioning – the triangle)
Step 4:
HS hold against wall (or bench/box)
Step 5:
HSPU/ HSPU (eccentric only) using ab mats

*2mins each progression

*Everyone will be learning something new today regardless of current skill level with handstands. Lots of fun getting upside down too

Metcon
EMOM 20

Minute 1 : 10 x BBJO 24/20"
Minute 2 : 15/12 x Cal Bike ( 45 cap )
Minute 3 : 35 Second KB Rack Hold 24/16kg x 2
Minute 4 : 200m SPRINT
Minute 5 : REST

*Each minute has a 45 second cap / hustle the run to get it done within the minute

OPTIONS :

BBJ : Step over
Bike : Hold on for 45 seconds
Rack Hold : Redue Load

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