Thursday, January 16, 2013

WARM UP
Spend 15 minutes practicing forward rolls and handstand to forward roll or candlestick to forward roll.  Side rolls for beginners please. 


A. Advanced: 7 sets
Handbalancing - make sure you know how to do a proper forward roll out of your handstand.  You don't need to actually hold a handstand to walk on your hands but you do need to know how to bail safely.  Take anywhere from 2-3 steps and roll out or walk the length of all 4 mats.
 
 Intermediate: No interest in walking on your hands at this point in time? Begin with 30-45 sec chest to wall. Then do heel and toe pulls x 5-10 reps x 3 sets

Beginner: 30 sec chest to wall hold x 3 sets
5 kick up attempts x 3 sets or, if this is not a possibility at this point, please do 3 sets of trap 3 incline raises x 6-8 reps x 3 sets.  Slow and controlled.

B.  Advanced: 3 rounds for time
      Toes to Bar x 15
      Wall Balls x 25 14/20 lbs

Intermediate: This is you if can do less than 10 reps unbroken.
AMRAP Toes to Bar in 60 sec.
Rest 60 sec.
AMRAP wall balls in 60 sec.
Rest 60 sec.
3 sets

Beginner:
stall bar skin the cats x 7 reps
rest 30 sec.
wall balls x 5-10 reps
rest 60 sec.
4 sets