9.10.19 Tuesday

September 10, 2019

 

 

Folder in Bin Please  =) + Corrective Sheet

Mob:

SB: Feet/ Calves x2m

Ankle Walks x50y ea

 

Where did you eat out last?

 

Dynamic W/U

 

Skill: Handstand Walk

2 rounds:

Hollow body wall walks x 5

Inchworms

(1 inch out + 5 push ups + :10s high plank hold = 1 rep) x 5 total

 

Accumulate 1 min total Wall Facing  HS hold. You can rest as needed 

 

3 rounds:

Every :90 s Max distance HS walk or 5-8e Wall Facing Shoulder Taps 

 

Strength: 3 Sets

21-15-9 For Quality

Ring Push Up

Ring Row

 

WOD:  5 rounds 

1:00 On / 1:00 Off

Run 

 

Rx/Comp: 275-300y

Perf: 250-275y

Fit: 225-250y

 

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