16

Feb

# Mobility Clinics

**We do daily mobility before and after our WODs. But how about spending a whole HOUR doing mobility? You can on Feb.18 and 25 with Coach Amanda. The first session will focus on the upper body and the second will be lower body. Come prepared to move, because these clinics will be very hands-on. Space is limited to 20 people per clinic.**

**Register here**

** Feb.18 – Upper Body**

** Feb.25 – Lower Body**

Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers

30 squats

60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Cashout – 3 min handstand walk practice/bear crawl

Please cancel my 6 am. Thx

Mobility

Group Mobility & Fun WU

WOD: Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers (scaled to burpee jumping pull-ups)

30 squats

60 seconds of handstand hold

(1st round 40 sec hold then went into 1 min plank. Remaining rounds did handstand holds)

Total: 4 rounds + 7 burpee jumping pull-ups

Fun class. Thanks Chantal!

Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers

30 squats

60 seconds of handstand hold

Used the wall lightly for handstand holds. Got 4 rounds and 4 Burpee pullovers.

Score: 4.04

Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers

30 squats

60 sec practice of free handstand hold

3 rounds + 3 BPO

Had a few freestanding handstands around 8-10 sec. Need to practice those more.

Cashout – made it to the end of the gym in the 3 minutes. Shoulders were fried.

Mobility

Group Mobility

WOD: Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers (scaled to burpee Ring inverts)

30 squats

60 seconds of handstand hold

Total: 3 rounds + 10 burpee ring inverts

WOD with burpee ring inverts and handstands against the wall

3 rounds

Wod with ring inverts and handstand holds against the wall (holds were unbroken)

4 rds even

Thanks for helping me with a few pullovers Kevin… Felt like i was seven!!

Great class Chantal!

Complete as many rounds as possible in 20 minutes of:

— 10 Burpee Pullovers

— 30 Squats

— 60 sec Handstand Hold (on wall)

2 rounds + 20 sec Handstand Hold

My burpee pullovers looked nothing like the dude in the video…

Cashout – Bear Crawled around at random and bumped into people.

Fun, Full Nooner!

Complete as many rounds as possible in 20 minutes of:

— 10 Burpee jumping pull up

— 30 Squats

— Accumulate 2 min Plank (very broken)

3 rounds + 5 burpee jumping pullups

Cashout – Bear Crawl for 3 mins

WOD w Burpee Ring inverts and Handstand holds against the wall

4 + 15 squats

I watched the video of the burpee pullovers, thought I’ve got this lol, nope too chicken to go around the bar…sometimes I miss having no fear like when I was a kid.

Good workout! Thanks for keeping me on pace Darrell.

MOB x 1

Group Tabata Warmup

Group MOB

WOD: Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers (scaled to burpee jumping pull-ups)

30 squats

60 seconds of handstand hold (scaled to 2 min planking)

3R + 12 sec planking

Practice handstands against the wall, not touching. Coach Chantal was the trusty assistant. Lots of wobble.

Fun morning Chantal. 20 minutes just flew by!

Mob

Group Mob & Tabata WU

WOD 20 Min AMRAP

-10 Burpee ring jumping pullup

– 30 Squats

– 2 min plank

Total: 3 rounds & 20 sec plank

WOD with burpee ring inverts and handstand holds on the wall

4 + 26 squats

cashout: 3 min of handstand walk attempts… 5 “steps” was my best, mostly got 4

Thanks Steph!

Wod with ring inverts and handstand hold on the wall

I don’t know my score. I thought I did 5 rounds plus 7 seconds of handstand holds but it must be 4 rounds plus 7 seconds of handstand holds

Handstands and squats were unbroken. Pr on my longest post ever.

Changed Cam’s tire in the parking lot for cash out

haha and that tire change was for time! good job tonight

Your flashlight skills were top shelf.

mob

group mob wu

WOD AMRAP in 20 min

10 burpees pull over( jumping pull up with 2 25 plate)

30 squat

60 second hand stand

scale 2 min plank

4 round 16 squat

Mob + WUx1 + Lines WU

WOD w/ Burpee Ring Invert + Wall Handstand = 3 rounds + 5 BRI

Cashout 3 min Bear Crawl

Complete as many rounds as possible in 20 minutes of:

10 BURPEE PULLOVERS

30 squats

60 seconds of handstand hold

5 rounds plus 1 burpee ring invert

Mob + Group Mob and Wup

WOD – Rxed

total = 3 rounds + 8 Burpee Over Bar

Notes:

1) Work on unbroken squats and also not dropping too low

Great class! Thanks Steph 🙂

20 Min. AMRAP

10 Burpee + Jumping Pull Up

30 Squats

60 Second Hand Stand on the Wall (All unbroken…shoulders were burning!)

5 Rounds + 50 sec. Hand Stand (Just couldn’t get to the wall in time to finish out the 6th round)

Note for next time this WOD comes up..I should not have subbed Pull Overs with Jumping Pull Ups, I should have opted with ring pull ups instead, but second guessed myself. I see in later classes that ring inverts was another scale option, so I think this would have been a better option as well.

That was fun. Those 20 minutes flew by.

MOB x 1

Group Tabata Warmup

Group MOB

WOD: Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers (scaled to burpee jumping pull-ups)

30 squats

60 seconds of handstand hold (scaled to 2 min planking)

Score: 3 rounds

Mobility + Group Warm-up

WOD: Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers (Burpee Ring inverts)

30 squats

60 seconds of handstand hold (Free Standing)

Total: 4 Rounds + 1 Squat

Complete as many rounds as possible in 20 minutes of:

10 BURPEE PULLOVERS (jumping pullups)

30 squats

60 seconds of handstand hold= 2 min planks

2 rounds 38s plank

Cashout – 3 min handstand walk practice/bear crawl RARRRRR