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’]
