So you want to learn to do a free-standing handstand? Or do a muscle-up? Tuesday night at 730p our Gymnastics class will be doing a little of both!
Colin, Arrus, and Jim gettin' some air last Tuesday.
Self-Myofascial Release of the Day: Foam Roll anything that feels sore, 5 minutes.
Warm-up of the Day: 3 Rounds: Wide Grip Supinated Pull-up, 5 reps – Handstand Hold, 10 seconds – Wall Squats, 15 reps
Use the band you use for the pull-up in the warm-up for the workout.
Strength: Thruster, 10 minutes to a peak of 1.
Workout of the Day:
Thrusters, 50 reps (45lbs. for men and women)
More experienced members row first. Less experienced rowers can learn by watching and then begin their first row under the direction of the coach.
Kinesthetic Awareness:free standing handstand
3 Rounds for time:
20ft walking plank
20ft walking handstand
KETTLEBELLZ (@ 730pm):
Renegade row 5×10
5 2x kb thrusters
10 2x kb swings
1 short loop
Three rounds with a mandatory rest in between. IF YOU REST DURING ANY SET, OR FAIL TO COMPLETE A SET, YOU MUST STOP IMMEDIATELY, AND SCALE THE SECOND WOD.
10 Kb pushups
10 goblet squats
10 kb snatch
3 rounds for time.