200914 - Motivation Monday

This Saturday after the partner WOD, we are considering a meal planning session and then heading to the Farmer’s Market for some fresh food! If you’re interesting in participating, please text/email Coach LoLo!

QOTD - What cartoon character would you want as a friend?

WARM UP - AMRAP 6:
30 DU (or :30 of practice)
30 Plank Shoulder Taps
3 Push Ups
3 Wall Walks

MOBILIZE - Wrist Stretches
Prayer Stretch on the Wall
T-Spine Rotation

SKILL - Handstand Walking!
Every 90 seconds for 6 Rounds (9 minutes)
A:
Round 1 = HS Walk 3 to 4 Mats
Round 2 = 10 Strict DB Curl to Press w/ :30 Hold
B:
Round 1 = 10 HS Marches against wall
Round 2 = 10 Strict DB Curl to Press w/ :30 Hold
C:
Round 1 = 10 Wall Facing HS Marches
Round 2 = 10 Strict DB Curl to Press w/ :30 Hold

COACH PREP - Practice Push Jerks and DU

WOD -
(A: Competitor)
4 Rounds
:45 Work
:15 Rest
1 - Double Unders
2 - DB Push Jerks 45/35

(B: Performance)
4 Rounds
:45 Work
:15 Rest
1 - Double Unders
2 - DB Push Jerks 35/25

(C: Fitness)
4 Rounds
:45 Work
:15 Rest
1 - Single Unders OR Plate Hops
2 - DB Push Jerks 25/15