Daily Archives: August 17, 2010

Weekly Warm-up:

5mins roll out/free style movement prep

2 rounds of:

• 15-30 Jumping Jacks
• 10-15 Shoulder Pass Throughs
• 8-12 Overhead Squats
• 6-12 Push-ups or Ring Dips(slow tempo, not a max set)
• 6-12 Pull-ups (not a max set)

Movement Prep:
Heel to Butt Test
*If ya fail – Wall Quad Stretch
*If ya pass – Ankle Mobility Wall Drill

Gymnastic Skills:
A1. Hand stand progressions (tri-pod, frog stand, handstand hold, handstand push-ups)
A2. Skin the cat progressions (knee-to-elbow, inverts, skin the cat)

Metcon:

4 Rounds for Time of:

• 15 Wall Ball
• Run 100m
• 15 Wall Ball
• Rest 60 sec

*Compare to June 30th