Wednesday 081215

Wednesday 081215

WORKOUT OF THE DAY

SKILL: L-SIT/FRONT LEVER

4x:15 L-Sit on Box with knees tucked (progress to legs straight)

4x:15 L-Sit on Rings with knees tucked (progress to legs straight)

4x:15 L-Sit on Parallette with knees tucked (progress to legs straight)

FRONT LEVER-

4x:15 Hollow hold with hands holding on to rig

4x3 tempo front lever holding on to rig lowering body down to ground

4x1 Front Lever pullover on rig

4x20 Hollow Body Pulls with small band (body in hollow position, pulling band from rig behind head to side of body

WOD-

"Grace"

30 CNJ 135/95

 

 

RECIPE

"Cinnamon Vanilla Almond Butter Banana Pops" on Primally Inspired.

 

 

 

 

**COMPETITION CLASS**

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

C.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed



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