Thursday, October 18, 2012

A. AMRAP in 6 minutes:
12 Thrusters 55/85 lbs
12 Toes to Bar

Rest for 6 minutes.

B. AMRAP in 6 minutes:
10 lizard walks (5 per arm)
10 OHS 55/85 lbs

Rest for 6 minutes.

C1. Pancake stretch (weighted lumbar spine extensions) x 10 reps plus 30 sec hold on last rep x 3 sets

C2. 30 sec handbalancing x 3 sets

For Beginner Handabalancers, do 1 kick up plus 5 sec hold x 5 sets.
IF you have time, do 30 sec of chest to wall handstands x 3 sets

Intermediate: 5-10 heel taps and 5-10 toe taps x 3 sets. Then practice your kick up, trying to hit the 'sweet spot'.