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Thursday July 19

SKILL:

Rope Climb Efficiency/Tips

W.O.D

“IMPRESSED”

AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Sandbag Run (50/35)

 

OPEN/PERFORMANCE –  as written.

FITNESS -(35/25)

 

If unable to run, complete one of the following:

Heavy 50 Meter Weighted Walk
10/7 Calorie Assault Bike (No Arms)

 

RECOVERY/HANDSTAND WALK PRACTICE

This is purposely left slightly open-ended so that we have the chance to work on a portion of our handstand walk that we would like refinement on. Areas of focus:
A) Distance walking (Example: 50′unbroken inside of the minute)
B) Kicking up (Example:2-3 sets of 10′inside of the minute)

If we are working towards our positioning for the HS Walk:
D) Wall Walks (Video)
E) Handstand Weight Shifting (Video)

  1. F) Bear Crawls

 

THURSDAY TEEN CLASS

For Time:
200 Singles
1,500 Meter Row
50 Wallballs (20/10) *Both genders to a 9′ Target
35/20 Calorie Assault Bike

 

 

 

 

 

Melinda MettenThursday July 19

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