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Gotta work on yo skillzzz!!

4
Nov

Gotta work on yo skillzzz!!

FRENZY!!!

Remember we will be having our 3rd Annual Frenzy Throwdown on Sat.. Therefore,  the schedule will be as follow:

 

Friday – 5:30 am & 9:00 am  REGULAR CLASS

Friday – 5 pm & 5:30 pm  NO CLASS – (set up for Throwdown)

Sat – NO CLASSES

_____________________    _____________________     _______________

 

SKILL

 

3 Rounds of:

 

L-Sit Hold (on KB, Hanging) x :30-:40 sec

rest :15 sec

Front & Back  Shoulder Press x 8 reps (add weight)

rest :15 sec

Walking Lunges w Plate OH x 20 steps (45/25)

 

(12 min cap)

 

SKILL – Part B

 

Handstands Skills

 

**Wall Climbs and Wall Kick-Ups

**Partnered Assisted Handstand Kick-Ups

**Solo Handstand Kick-Ups to HS Walk

 

(10 min cap)

 

WOD

 

AMRAP in 20 min

 

Run 300 m

4 HSPU or 8 Push Press (95/65)

8 V-Ups

12 Box Jump Overs (20″)