WOD

121223

By December 11, 2023 No Comments
Tuesday, December 12

WOD

Join us for the CF MVA Ugly Sweater Happy Hour on Saturday, December 16th at 5pm!
Kids are welcome!

Warm-up:
10 PVC passthrough
5 Up down dog
3 Deep squat complex
1 Wall walk up + 6 Shoulder tap
4 Yoga pushup
10 PVC halo
2 DB snatch
2 Box jump over
4 DB snatch
4 Box jump over

WOD:
A) 10 minutes of Handstand walk practice.
Choose a progression in the linked video to work towards a handstand walk.
Level 1- Kick ups to wall w/ :10 hold. If you are not able to kick up to wall practice (wall walk ups)
Level 2- Hand lifts or shoulder taps
Level 3- Box walk arounds
Level 4- Walk away from wall or walk towards wall
Level 5- Unassisted handstand walks or w/ spotter

B) 10 minute AMReP:
2-4-6-8-10…
DB snatch (50/35#)
Box jump over (28/24″)

Mobility:
1:00 Puppy dog
:30 Archer
:30 Eagle

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