Thursday, 7/21/11

GYMNASTICS is at 730pm with Sammy:
SKILLS: front lever (bar) & handstand walking
METCON: Tabata- handstand walking, rocking hollows
There’s YOGA this Sunday at 1pm!  Come out and get mobile!
SELF MYOFASCIAL RELEASE: Lax Ball to Quads and Adductors, 5 minutes.
DYNAMIC WARM-UP:   2 Rounds of: 5 Cat Camel, 10 seconds of wrist stretching, 15 second Handstand Hold, 5 Forward Rolls, 5 Single Leg Squats (just as you will do them in the metcon).
STRENGTH: Pull-up (Pronated Grip), up to a peak of 3.
During the evening classes the METCON will be held downstairs.
“Three Wise Men”
5 Rounds for time of:
6 Forward Rolls
9 Handstand Push ups
12 Pistols
If no HSPU, sub partial ROM (to Medball) or Push-ups.  If no pistols, sub to a box, rocking, or bar-assisted single leg squats.
ON RAMP, with Sammy at 6pm:
SELF-MYOFASCIAL RELEASE: Lax Ball to Feet, 2 minutes each foot.
MOBILITY: Gastroc/Soleus Stretch, 2 minutes each side.
DYNAMIC WARM-UP: What’s a double under? Spend 10 minutes finding out.
SKILL WORK: The Overhead Squat
METABOLIC CONDITIONING: AMRAP in 15 minutes of: Overhead Squat (65/45), 10 reps.  Double Unders, 10 reps. 
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