Rainy Friday = Let’s get upside down again
Hey y’all, I totally dropped the ball last night and I apologize. Without further ado, here we go!
Today we are stuck inside even more than usual based on the terrible weather, so lets work on something familiar, but with more oomph. WE will be using the arms a bit today, so mobilize well with:’
30 – 60 seconds of each:
1) Arm Circles F/B
2) Cross Body Shoulder Stretch R/L
3) Lying Shoulder Stretch R/L
4) Squat Holds x 5 (@ 30-60 Seconds)
– Hold it long, and fight for depth
– While your down there, keep chest up and move side to side for hip mobility
5) Pigeon R/L
6) Calf Stretch R/L
For the Warm up:
Do this set x 2
50 Mountain Climbers (1 Leg=1 Rep)
10 Hollow Holds (2-3 Sec)
10 Superman Holds (2-3 Sec)
10 Scapular Push-Ups
This will warm up and get the core ready to hold an engaged position, which will be vital for getting full extension when inverted on the wall.
The WOD:
EMOM 21 (7 rounds)
1) ME (up to 45sec) HS Hold
2) 25 Air Squats
3) 15 Chair Dips
Focus: Handstand Holds are NOT passive. Keep engaged shoulders & Tight Core (Hold Line) Once you lose that, come down.