Friday, September 8th, 2017


Published September 7, 2017


Handstand progressions:

> 10 push ups

10 push ups >> 20sec HS hold

HS hold >> HS negative progression (3 abmat >> 8” deficit)

 

EMOM 7min

3 Handstand push ups

S1= 1 HSPU

S2= 3 HSPU negative

S3= 20-sec HS hold (w/partner)

 

AMRAP 15 min

10 Box Jumps 24/20

5 Pull-ups

10 Wall ball 20/14

 

RX+= 30/24, C2B

FREE-FRIDAY Scale = step-ups, ring rows, 8/4

 

It's Free Class Friday! Today we will work on shoulder strength in the push up and in the handstand positions.  We have lots of scales to help you build those shoulders based on your personal ability level! Then get your burn on with a 15 minute workout! Check out our schedule here and arrive 15 minutes early to fill out a waiver and meet the coach!

 

Kick off to the 30 Day Nutrition Challenge is tomorrow, 9/9! Be sure to come get all the details of the challenge Saturday at 8am! Don't worry about missing your WOD, you will be doing a workout too! 

 


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