Thursday, November 17, 2016

Hiiiiiii there

Two WODs for the Island Throwdown tested and people are looking great. Can't wait to see what you all can do come game day. We'll be testing out WOD 2 this Saturday. Get ready for some OHS and skipping!

Couple more days left in the week before we get into the weekend. The new gym is coming along nicely with a couple more weeks left of work before we'll be moved in and all ready to take our next step with all of you!

Strength

Freestanding Handstand Holds & Handstand Walking

We'll take the first 5-10 minutes after the warmup to get you all upside and work on your positioning with these movements. If you are comfortable upside down try some walking and if you aren't yet get into a group of 3 and work on where you body needs to be. 

10min EMOM

  • 0: 25' Handstand Walk or 20sec Handstand Hold (practice freestanding off wall if possible)
  • 1: 20sec Hollow Hold (quality)

Time to work a good little core and some solid positions in with our gymnastics. 

Conditioning

4 rounds for time

  • 6 HSPU or Box Pushups 6 Pushups
  • 8 T2B or Knee tucks or MB Situps
  • 10 Jumping Lunges (L=1, R=1)

The goal here is to try and go unbroken on your two gymnastics movements so pace yourself out and move well. Scale your movements as necessary. 

- Team 782