Positional Competence – CompetitorWOD

Oct 31st, 2017

Category: Competitor

Positional Competence – CompetitorWOD

Marc P

Warm-up
Extra Work or With class

Skill
-Hollow Position
-Handstand Hold
-Handstand Walk

Skill WOD
5 Rounds
30s- Hollow Rocks
30s- Handstand Walk or free-standing Hold

WOD
5 Rounds
In 5 Minutes
500m Row
200m Sandbag Carry
Then AMRAP
Burpee Pull-ups
Rest 2 Minutes

Extra Work
EMOM14
Odd- Deadlifts- 3 Reps @80-85%
Even- 5/3 Parallette Handstand Push-ups- 1/2 Abmats