WOD Thursday 21/5/20

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WOD Thursday 21/5/20

WARMUP:
3 Rounds of
10 Dowel Internal Mobilisation/arm
8 Bird Dogs
8 Reverse Spiderman Lunge + Rotation
20 Single Unders

STRENGTH:
EMOM for 8 Mins
Min 1: 10 – 30 sec FS Handstand
Min 2: 30 sec Table Top Stretch

ATH:
Min 1: 30 – 45 sec Wall Assisted Hand Stand

ACT:
Min 1: 20 – 40 secs Bench/Chair Kneeling HS or Pike pos hold
Min 2: RROM Table Top Stretch

METCON:
5 Rounds for time of
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees

ATH:
120 singles

ACT:
60 Single Unders
30 Situps
15 Knee Push-ups
5 Arm Assisted Reverse Burpees

COOLDOWN:
Puppy Dog Stretch – 90 secs
Pigeon Stretch – 45 sesc/side

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