September 6, 2016
“NO WHITEBOARD TUESDAY!
SKILL WOD: 30:00!
A) 6:00 Clock!
(cone to cone) Handstand Walk “skill work” or :30 Sec On/:30 Sec Off of ME Alt. Handstand Hold Shoulder Taps (against the wall)
:30 Sec On/:30 Sec Off “active” Parralette Handstand Holds
:30 Sec On/:30 Sec Off Handstand Hold (Partial Wall Walk Plank Hold or Plank Hold (elbows).
B) 6:00 EMOM!
Perform the following every minute on the minute UB!
15 OH Swings “AFAP”
MOD: ME OH Swings or RKBS every :30 seconds. Goal: 12-15+ UB!
C) 6:00 Clock!
(:30 Seconds On
/:30 Seconds Off)
MOD: Hollow Rocks, assisted Hollow Rocks or Double Knee Hugs
D) 6:00 EOTM!
Row, Row, Row Your Boat!
Athletes will perform an “all out” MAX Calorie Row (4) every other minute on the minute for 6:00. Try and hit the same number of calories each round. Efficiency is key! Reset your row after each round.