Handstands

Sunday, November 1, 2015

Coach Amy

(9 AM) - Ben, Rich, Steve C, a few others and me (8 of us)

Warm Up

Jump Rope:  50 singles, 50 right leg, 50 left leg, 50 singles.  Banded stretch of triceps, stretch wrists in all four directions.  Stretch fingers and thumb 1 by 1.

Push against wall in hollow position 20 seconds on 10 second.s off for 3 rounds.  Handstand hold against wall 30 seconds on 30 seconds off for 4 rounds.  Neutral back on gymnastics mats.  Neutral back while partner lifts your feet off the ground.  Pivot into a handstand position.  Hand further than you think you need to, arms close to ears, get very low.

WOD

8 min AMRAP;  1 muscle up, 1 box jump, 2 mu, 2bj, .. etc.

I did 1 pull-up, 1 ring dip and 1 box jump (24") and was able to get through the round of 3 before kipping and switching to parallel bars.

Working up the box, I did a 28" box jump and was really pleased with myself (12" + 8" + 8").  Rich was using a 48" box with a weighted vest for the workout.  I got 5 Rounds + 9 reps.  I did 3 box jumps on the last round.

To work up the box we did a few rounds of 3 transitions, 3 pull ups, 3 dips, and 1 box jump.