Handstand 1 s
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WOD: Tuesday, 8 July 2014
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Warm Up:
Foam Rolling & Basic 4 Stretching
before class
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Dynamic Warmup
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Toe Grab
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
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Pillars
Seal Rolls
Bridge & V-Up
Wheel Barrel (1 full circle with alternate hands, each L&R)
Butterfly Roll
Hurdler Roll Forward/Backward
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Skill/Strength:
Frontline Drill 2x1min, Backline Drill 2x1min, Wrist Conditioning
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Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)
Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)
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Rx WOD:
21 – 15 – 9
8ct Body Builder over the Box Jump 24/20”
1 Arm KB Swing 24/16 kg
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Scale 1:
Box 20/10”
KB 16/12 kg
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Scale 1:
Burpee over the Box Step AHAP
Bulgarian Goat Bag Swing AHAP
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Coaches Note:
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Strength:

In preparation for this Sundays gymnastics workshop with Alex, we are revisiting the Handstand. Remember not to progress to the heels/toes drill unless you are able to hold the handstand (belly against wall) for 4×1 minute!
WOD:
8ctBBotBJ: Do an 8 ct BB, facing the box. Jump on the box (off with 2 feet, land with 2 feet) and then get down on the other side any way you want.
BGBS: read all about goat bagging HERE or search youtube for Dan John & Goat Bag
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Classes:
0600 – WOD
0915 – WOD
1700 – WOD
1730 – Weightlifting Club
1830 – Movement
1930 – WOD
1530 – 2030 Open Gym
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