Time to Throw Down!

Zoners are gathering up at 2pm to take on the Holiday ThrowDown!

Come join us in the Holiday wodding fun or bring your Holiday cheer 😉

Today’s Workout:

Buy In – Coach led dynamic warmup focusing on shoulders, wrists, hips and hamstrings (10 minutes)

WOD – Complete the following exercises not for time:

  • L-Sit – accumulate 2 – 3 minutes
  • Cartwheel – 15 Right leg, 15 left leg
  • Handstand hold, or Handstand walk – accumulate 2 – 3 minutes or 20 HSPU’s
  • Leg curls – 20 reps (on the ground)

* Split up the exercises and reps as needed

* Complete as many reps in the workout in a 20 minute time cap

Zone 3 – scale handstands/pushups against the wall

Zone 2 – scale L-sit to a knee tuck, use hands to help push up on the leg curl

Zone 1 – scale exercises as needed

Part 2 – Tabata Mashup

8 rounds of alternating:

  • Box Jumps – 20/24 (4 intervals)
  • Toes to bar (4 intervals)

* Score = Max reps


Cash Out – MWOD 31

KSTAR talks about shoulder impingement in the SDHP, take a look at the video and see if this is YOU!

Mob: 2 minutes per side of foot on a box in a lunge, then4 minutes of shoulder internal rotation in the sink stretch

* if it hurts your elbows, don’t wrap your thumb around bar

[yframe url=’http://www.youtube.com/watch?v=aJJ_hhT3AAU&feature=player_embedded’]


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