October 20, 2019 – LVL 1 – Functional Gymnastics

October 20, 2019 – LVL 1 – Functional Gymnastics

Warmup

00:00 – 08:00
——————–
ATHLETES MOVE AT THE SAME TIME:

2 sets, not for time of:

– BEAR WALK x 15m
– Y TO HANDCUFF x 5

then,

ATHLETES MOVE ON YOUR CUES:

COLLECT 10 REPS:

– COW / CAT > TRIPOD

A.

PUSH-UP

ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

A1) – 3 sets, for good positions of:

– KNEELING HSPU (BOX) HOLD x 30s

A2) – 3 sets, maintaining the straight line of:

– SCAPULA PUSH UP x 5

– PUSH UP NEGATIVE + HOLD x 5
*Hold the bottom of each rep for 2s, then reset.

– TEDDY BEAR TO PIKE x 15Scoring: Not Scored

B.

HANDSTAND
HANDSTAND
25:00 – 50:00
——————–

B1) – 1 set for flexibility:

– LAT STRETCH (FLOOR) x 2:00 / side

SPLIT ATHLETES INTO PAIRS

B2) – 1 set each athlete:

– TABLE HOLD x 45s
– WALL PLANK x 45s
*Push actively through shoulders!

B3) – 3 sets each athlete, spot from the hips:

– SPLIT HANDSTAND HOLD x 15s – L
– SPLIT HANDSTAND HOLD x 15s – R
*Look at the set up photoScoring: Not Scored

C.

20.2 POST WOD MOBILITY
60s on, 15s transition x 6

1 – JEFFERSON CURL
5s down, 5s hold, 5s up

2 – Lat stretch
30s/sideScoring: Not Scored

View on WodUp

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