Tuesday 08.04.2020

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Warm-up Drills
I. Run 200m
3 Rounds of
5-7 x Gymnastic Kip (kipping practice)
7 x Russian KB Swings
14 x Deadbugs
II. Mobility & Yoga Poses

Notes: Working just the kipping position focusing on ‘scaps to extremities’ in moving the body from global arch to global hollow.

3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Scaled “Helen” is as follows,
3 Rounds for time of
Run 200m
21 x American KB Swings (scaled KB weight)
12 x Scaled Pull-ups or Ring Rows (1:1 for reps)

Post scores to comments.

Post WOD Skill & Drills
Pick one for each round, pick the same one for all five rounds, or work through in order of all movements x 5 Rounds… get after those skills, ninjas!

5 Rounds for quality of
A. Handstand Work 1-2:00 work
B. GHD Posterior Sets/Reps

A. Select one or more of the following
10 x Shoulder Taps
15 to 25ft x Handstand Walk
:20 x Handstand Hold (Free)
:25 x Handstand Hold (Wall)

B. Complete for quality as one set of 12 reps, combined from the two movements shown
6 x Hip & Back Extensions
6 x Back Extensions
(perform as one combined set of 12 reps)

6 x Hip & Back Extensions
6 x Glute Ham Raises)

Post training to comments.

Samy Daghir

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