Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Complete 5 RFT of:

10 Strict HSPU’s

2 Legless Rope Climb (4,5m)

10 Push-up’s

10 Strict T2B

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TC = 15 min

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Score = Time

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then…

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2) Practice Handstands for 20 minutes

HS – freestanding/HS at wall/HS at wall w elastic jacket/Headstand/Piked Hold/Tripod Hold

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Score = Longest hold time (not scaling level)

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“LITE” WOD

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1) Complete 5 RFT of:

10 Piked Pushups

4 Rope Pull-ups from seated position

10 Kneeling Push-up’s

10 Sit-up’s

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TC = 15 min

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Score = Time

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then…

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HS – freestanding/HS at wall/HS at wall w elastic jacket/Headstand/Piked Hold/Tripod Hold

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Score = Longest hold time (not scaling level)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Thanks to my son for being my training partner and coach yesterday and for running the 1st and last 10m with me and then counting my reps down and telling me for each one that I only have one more rep to do. #CoachChael