WOD 8/4/14

8 Minutes of Shoulder/Hip/OH/Ankle/Wrist Mobility

A- WU- NFT- 5 Minutes of Double Under Practice (scale up with an amrap or triple under practice) + 20 Wall Walks -10 Minute Cap

B- 8-10 Minutes of: Hand Stand Walk Practice

Notes: (Paoli- practice and spotting 1, practice and spotting 2, practice and spotting 3, + progression 1, progression 2

C- 3 Minutes To Warm Up OH Walking Lunge + 3 RFT of: 35 GHD Hip Extension/50′ Hand Stand Walk/50′ Walking Lunge (45/25) -16 Minute Cap

C- Toes To Bar- 10 Minutes Practice

Notes: Work on linking these together. (Paoli- progression 1, progression 2 after you have gotten the hang of it try this: Spealler- efficiency video )/To scale this up: Turn it into an ascending ladder 3-15 or 2 rounds max continuous reps)

Post your scores to the Whiteboard.

7 replies

jon says:
08/03/2014 at 9:07 PM

the handstand progressions are awesome
Reply
- Shara says:
  08/04/2014 at 7:53 AM
  
  I second that…. can’t wait to try them tonight!
  Reply
Tammyli says:
08/04/2014 at 5:54 AM

Thanks Jon, glad you appreciate it:)
Reply
Katie M. says:
08/04/2014 at 10:03 AM

Am I the only one who thinks Paoli is a total babe? Minus the cheesy ball caps, of course.
Reply
Tammyli says:
08/04/2014 at 10:35 AM

Thanks Jen for the lovely pics on flicker for our opening day!!

Check it out guys!!

https://www.flickr.com/photos/jenniferona/sets/72157645726792037/
Reply
- Jennifer O says:
  08/04/2014 at 5:35 PM
  
  You’re welcome! Anytime
  Reply
Tamy says:
08/04/2014 at 12:48 PM

Quick announcement,

Please bring a water bottle and a towel to the Box. You gonna need it. We no longer have cups and the towel situation is on hold until our washer and drier get installed.
Reply