Tuesday 9/12/17

Mobility: Shoulders


Skill:

RX:

Every 90 sec (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Scaled:

Every 90 sec (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)


Strength: None


Metcon:  


Optional Core:

50 Situps
40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps)
30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back onto shoulder with hips high. Finish in the straight leg position, try not to touch down with heels and remain hovering for the set.
20 push-ups

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