Warm Up:
Athlete's choice
Skill work: Handstands
5 sets of single wall walk, focus on starting in wall plank, maintaining hollow body all the way up to the top, no thighs touching, tops of feet flat to wall. Try to keep legs together all the way up (no splaying)
*if you cannot do a full wall walk, hold wall plank for 10 secs in hollow body position*
Tabata Handstand hold against wall:
Static hold against the wall, legs together
MOD: Walk yourself from plank off a box to full pike position and start hold from there
WOD:
"Tabata" - Air Squats, Bar Hangs and Side Plank Leg Raises : 8 x 20 secs / 10 secs
Tabata Air Squat
Rest 1 min
Tabata Bar Hang
Rest 1 min
Tabata Side Plank Leg Raise
Your lowest reps per round is your score. For plank leg raises, raised leg does not touch plank leg at the bottom, it should remain in a straight line from your shoulder and hip. From that position, raise the leg up 45 degrees, no higher and back down.
Cool down:
Lacrosse ball lats and shoulders
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