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Thursday 09.02.2021

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Warm-up Drills
I. Row 2:00
II. Foam Rolling Series
III. Dynamic & WOD Specific Mobility Drills
or
ROMWOD x 10-12:00

Impact/Focus: Handstand Work Capacity & Skill Training
Select from the following Interval Options and work through one of the three Training Focus Selections below.

Interval Options (choose one)

I. 10 Rounds of (:20 work x :40 rest)

II. 5 Rounds of (1:00 work x 1:00 rest)

Training Focus Selections (choose one)

A. Handstand Work Capacity –
Wallwalks, Stinkbug HSPU’s, Scaled ROM HSPU’s, HSPU’s

B. Handstand Skill Capacity –
Shoulder Taps, Wall/Freestanding Holds, Handstand Walk

C. Handstand Skill Foundations –
Kick-ups to Wall, Static HS Hold @ Wall, Stinkbug Holds

Post scores to comments.

“Rivulets”
Complete as many Rounds/Reps as possible (AMRAP) in 12:00 of
Row 350/250m
15 x Push Press (65/45lbs)
15 x Slamball (40,30/20,12lbs)

Notes: Scaling and Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
I. 4 sets of 10 reps x Hip Extensions
II. 6 sets of 15 x Hollow Rocks/:15 seconds L-sit
III. ROMWOD Assignment

Samy Daghir

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