13th November 2019

WOD WOD, November 14, 2019

Handy Andy

Warm-up
AMRAP 8
100m Run
5/5 DB strict press
5 Inch worm walk outs
20sec Hollow hold

Gymnastics
Handstand walking skill session pre WOD 10 minutes / Work in Pairs of likeability

1) Unbroken meters. 1m, 2m, 3m, 4m… start at one if miss ( You go I go )

2) Kick up to guided walk ( resting buddy to support )
*Work this one in alternating EMOM style ( You go I go )
*Must be stable / confident / competent
*Teach people how to spot and guide properly

3) Kick up to wall shoulder taps/plate taps
*Work this in alternating EMOM style ( You go I go )

4 ) Kick up to hold / Wall walk to hold
*Work this in alternating EMOM style ( You go I go )

Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 Minutes w/buddy

8 x Toes 2 Bar
9 x DB Power Cleans ( 2 x DB )
10 x 10m Shuttles ( add 1 x shuttle each round )

RX 22.5/15kg x 2

OPTIONS:

T2B : Straight leg raise / V up
DB : Reduce Load / SA
Shuttles : Shuttle

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