WOD

011520

By January 14, 2020 No Comments
Wednesday, January 15

WOD

Happy Birthday Coach MK & Amy Lesko!

Announcement:

Struggle with handstands? Sign up for the hand balancing clinic at CF MVA on February 9 from 12-2:30pm with Jordan Polan-Clark. Jordan is a circus artist and coach at the New England center for Circus arts. $50 – Limited to 12 participants, so sign up quickly to reserve your spot! Her full blurb is listed below.

Register: https://crossfitmva.typeform.com/to/kOycf0

Wednesday’s WOD:

A) Strict press
Every 2:30 for 10 minutes (4 Sets)
Choose a weight that will allow you to complete 6-8 reps each set without going to failure.

B) Every :90 for 15 minutes alternate between (5 sets):
2-6 Muscle ups (ring or bar) or 4-12 Pullup & Dip
:30-:60 Handstand hold or OH DB hold

Mobility:
1:00 Eagle
1:00 Archer

 


The handstand is a fundamental gymnastics skill that requires strength and mobility from every part of the body. This workshop will focus on basic handstand technique with the goal of helping participants understand the hows and whys of balancing upside down. We will work on wrist, shoulder, hip, and core strength and mobility. We will also address safety and how to manage the fear that can come with learning how to invert. Participants will leave with an understanding of how to continue practicing on their own. This workshop is open to all levels and bodies. The only prerequisite is the desire to learn.

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