Warmup:

Bear Crawl 30’

Rev. Bear Crawl 30’

10 Thread the Needle

5 Cobra to Down Dog

5 Cobra to Hip Snap

2 Wall Walks

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

3 Rounds:

:30 Tuck Hang

:30 Hollow Hold

:30 Plank Hold

:30 Handstand Hold

Time Cap: 12 Min

Video courtesy of OPEX Fitness.

Prior to today’s WOD, want to take some time to activate our core.  The :30 holds are meant to be unbroken, but if you have to break, stop your count while resting, then pick it back up when you go again.  Rest as needed between movements, but aim to finish under the 12 minutes.

WOD:

4 Rounds:

5 Wall Walks

10 Burpee Box Get Overs (48”/40”)

20 Toe2Bar

Time Cap: 20 Min

Video courtesy of 360 Athletes.

Let’s finish off the week with a little fun! For the Burpee Box get Overs, the easiest way to get the 48” or 40” height is to stack two plyo boxes on top of one another and use a band to keep them together.  If there are none in the gym to use, switch this to higher-than-normal burpee box jump overs.

Scaling Options:

Wall Walks -> Wall Walk to 20’ from wall -> 8 Alt Plank Shoulder taps

Box height -> 30/24

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Child’s Pose – 2 Min