Friday…9/29/17

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Mindset:

“The best way out is always through.”
–Robert Frost

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Nutrition:

Mix a can of organic coconut milk with some coconut sugar and some vanilla in a heavy bottom pot. Bring to a boil and stir, stir and stir for up to 20-30 minutes. Voila! Paleo caramel sauce.

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Movement:

A. MWOD:
Crossover Scaption (2 sec hold, 8 reps)
Crossover Victory (2 sec hold, 8 reps)
Pec stretch – accumulate 1 min each side
Lat stretch – accumulate 1 min each side

B. Skill:
12min Pistol and HSPU/Handstand Walking Progressions
Pistols: Banded, counterweight, on a box, foot elevated, candlestick (https://www.youtube.com/watch?v=WXoNNx-uOtU)
HSPU: Box PU, Kicking up into headstand, Kicking up into handstand, Kicking up and falling onto the mat, partner assisted handstand walking

C. WOD:
10 rounds for time:
12 Sit-Ups
9 Alt. Pistols
6 HSPU
Rx+: GHD Sit-Ups
*Scale = Alt. Box Step-Ups for the pistols, Box PU for the HSPU (same amount)

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Recovery:

Same Crossover Symmetry movements (10 reps, 6 sec negative)

people working out in a group fitness class

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