Miss Trunchbull

Warm-up:

  1. Run 400m 
  2. 3 Wall Climbs or 10m Handstand Walk 
  3. 20 Hip Extensions 
  4. 20 Jumping Lunge 
  5. 10 Back Extension
  6. 10 Single Leg Deadlift w/bar (5 each leg)

Mobility:

Foam Rolling: Find the pain

Announcements:

Acro Yoga/Going Away Party TBA! Stay tuned! 

Skills & Technique: (Click below for links to more info)

Wod:

Miss Trunchbull

10 Handstand Push-ups (Rx+ Strict)
10 Alternating Leg Back Rack Lunges @50% of Clean & Jerk 1RM (Rx+ @60%)
10 Toes to Bar (Rx+ Strict)
10 Alternating Single Leg Deadlifts @50% of Clean & Jerk 1RM (Rx+ @60%) 

25 Minute AMRAP
Score total reps. 

Coach's Note:

Standard things for the warm-up.  If you have been getting better at handstands, try out the handstand walk. Even if you need a spot from the coach or another athlete that is competent in spotting the walks. Give it a go and have some fun. Remember, hips over shoulders, shoulders over hands. Miss Trunchbull was a strict broad and this wod can be too if you choose the Rx+ option. Remember, only Rx+ if all movements are Rx+. The gymnastics are strict and the weights a little heavier with the Rx+ option. Either way, take your time with this AMRAP and perform each movement as best you can. The time or score is not the only indication of progress. Slow down if you need to and take time in the lifts to ensure the best execution possible. It will serve you better in the long run. Remember the easiest way to jack your shit up is to let your ego make the decisions. Happy Friday!

Coach Jon