08.18.2016

Post workout euphoria from our good friend Derk who dropped in for WOD while back in town.

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
3 x Rope Pulls (Floor to Standing)
:15 x Handstand Hold
10 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

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“Badlands”
Complete 3 rounds for time of
Run 400m
10 x Tire Flips
25 x GHD Sit-ups

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