Skill:
Handstands
Handstands
PVC Shoulder Raises 3 x 8
Hamstring Box Stretch 3 x :20
Partner Wheelbarrow Walks 2 x each partner/direction
Shoulder Shrugs 3 x 10
WOD:
10 Rounds
1 Min Row Sprint (for Calories)
3 Wall Climbs
30 seconds Rest
More handstand play! The focus of working through these drills and positions is to think about and get our bodies comfortable with stacking. This means in a handstand we should have a solid line from the tip of the toes in the air to the wrist on the ground. Static and dynamic shaping helps to program our bodies into what feels and looks like bone and joint stacked support makes a complete, stronger, and more efficient handstand rather than relying on muscular strength alone (which happens in open or broken joint angles). Today will be a combo of flexibility, holds, and dynamic movement to reinforce body positions, yummy!
After that let’s get on our boats… we’ll be doing row sprints for calories. Emphasis on this is sprints. Treat these fast and intense but with proper row technique to generate some power. After each minute you’ll take care of 3 wall climbs. For these, make sure you focus on the proper handstand technique we’ve been going over as you climb up. Hands and arms should be in line with shoulders, hands and feet walking up the wall to get a good nose and toes touch on the wall before coming down. It’ll be easy to rush through these with all sorts of body positions, take some time to reinforce good movement mechanics.