Thursday, “Skill Day” May 11th 2017

VOD

Therefore, my brothers and sisters,^[a] make every effort to confirm your calling and election. For if you do these things, you will never stumble

– 2 Peter 1:10

Warm Up

AMRAP 10 min

100m Hard Row
30 sec Push Up Plank
5 Push Ups
30 sec Arch Superman Hold
5 Sit Ups
30 Sec Bar Hang (Active Shoulders)

Strength  (25 min)

10-20sec Rope Holds @ 90 degrees
Rest 1 min
20-30 sec Handstand Hold
Rest 1 min
2 Rope Climbs (1 legless)
Rest 1 min
AMRAP Handstand Push Ups @ 30×1 (Rx Strict)
*should be between 5-10 reps for difficulty
Rest 1 min
x 4-5 rounds

*Goal is to have fun working on skills and getting stronger in and with position Holds

WOD

10/15 Cal Bike Sprint
10m Handstand walk  (Sub 10 Sit Ups + 10 Push Ups)
Rest 3 min
x3

*Goal is to get faster each round and resting to recovery between rounds