Thursday January 19, 2023

Warmup

300m Row

10 Lunges

:20 Hollow Body Hold

:20 Superman Hold

10/Side Side Plank Hip Taps

10 Banded Hollow Body Pull Down

:30 Ring Hold

Mobility

Banded Shoulder Depression :30/Side  (thick band or medium band x 2)  https://www.instagram.com/reel/CnAzzJ7JyF3/?igshid=MDJmNzVkMjY%3D

Frog Stretch :30

Skill/Strength

Handstand Practice

Spend some time working on walks, holds, wallclimbs, etc. 

WOD

Partner WOD

AMRAP 20:

150m row

7 toes to bar

14 situps

7 matador dips

30 second weighted plank (45/35) (on elbows)

F:  medball v-ups instead of toes to bar; box dips; unweighted plank

P1:  as written
P2:  hanging knee raises

C:  1 handstand walk length of turf instead of dips; 1 rope climb instead of plank

Lone Wolf:  do it alone