“Upside Down Monkey”
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January 9th , 2012 |
Beginner |
Intermediate |
Advanced |
|
(Prior to Class ) |
Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot |
Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot |
Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot |
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(10) Warm Up |
3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats |
3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats |
3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats |
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(5) Mobility |
Over head Angry Bird |
Over head Angry Bird |
Over head Angry Bird |
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(10) Skill |
Handstands |
Handstands |
Handstands |
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(20) WOD |
“Upside Down Monkey” 20 Min AMRAP 1 Handstand Push Ups (Against the Wall) attempts count 3 Hanstand Push Ups (on a Box) 6 Handstand Kick Ups (Against the Wall) 9 Walk outs (on a Box) |
“Upside Down Monkey” 20 Min AMRAP 1 Hanstand Push Ups (Free Standing) attempts count Push Ups 3 Hanstand Push Ups (Against the Wall) 6 Handstand Kick Ups (Against the Wall) 9 Walk outs (Against the Wall) |
“Upside Down Monkey” 20 Min AMRAP 1 Ring Handstand Push Ups 3 Hanstand Push Ups (Free Standing) 6 Handstand Kick Ups (Free Standing) 15’ Handstand Walk |
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(5) Cool Down |
As Many Second accumulated in 5 min of: Plank Hold |
As Many Second accumulated in 5 min of: Plank Hold |
As Many Second accumulated in 5 min of: Plank Hold |
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