WOD

WOD: A. PRACTICE for 10 minutes: Headstand (Tripod) Headstand (Tripod) to Push Up Position B. Continued from part A: PRACTICE for 10 minutes Kipping Handstand Push Up Progression Pt.1 Kipping Handstand Push Up Progression Pt.2 C. Tabata kipping HSPU: Goal here is GOOD reps, NOT more reps: 20 on x 10 off x 8

WOD: Three sets, not for time, of: Floor Press x 8-10 reps (light weight) Rest ~60 seconds Russian Kettlebell Swings x 20-25 reps (high and hard initial swing, naval level) Rest ~60 seconds Hollow Body Hold x 45-60 seconds Rest ~60 seconds

WOD: A. Skill work for todays movements. B. EMOTM x 5 rounds. (15 min total) 1. 30 sec. max Double-unders 2. 30 sec. handstand hold (box, wall, free standing) 3. 1 snatch pull + 1 high hang snatch (increase weight each round) *Record du each round + total/ hs hold/sn. # each round.

Saturday. Sept. 5. 8a-10a: Open Gym. 930-10a: Mobility. 10-11a: Olympic lifting- Snatch 11a-Noon: FREE Members Only Team WOD. Sunday. Sept. 6. TBA. Look to FB.

WOD: Kipping toes-bar/rings skill work: PRACTICE for 15-20 Minutes: Kipping Toes to Bar Progression Pt. 1 Kipping Toes to Bar Progression Pt. 2

WOD: 4 sets, not for time: Dumbbell Push Press x 6-8 reps (each arm) Rest ~45 seconds Single-Leg Box Step-Ups x 6-8 reps each (slowly descend from top of the box and gently tap your heal to the ground before ascending, one leg at a time) Rest ~45 seconds Single-Arm Dumbbell Row x 8-10 reps

WOD: A. specific movement prep/skill work B.Every 2 Minutes On The Minute x 24 min total (4 rounds) 1. Sled push/farmers carry * partner 1 pushes down 25m/down 25m., at the same time p2 carries down and back, then switch spots. 2. Easy row- mechanics and stroke rating. 3. kick up to handstand/handstand hold *use