Thursday November 4, 2021

“Nothing to lose. Everything to gain.” – Max Levchin 

Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December!
If you want to support Sparrow’s Nest of the Hudson Valley and Allison Just Click Here

Sparrow’s Nest of the Hudson Valley has a mission of providing two meals once a week, to the families of caregivers and children diagnosed with any type of cancer.

Partner Rowing Warm Up: 
7 Minute Clock
Round / Movement
Round 1: 10 False Grip Ring Rows
Round 2: 20 Shoulder Taps
Round 3: 10 Jumping Ring Dips
Round 4: Wall Walk or Partial Wall Walk
Round 5: Muscle-up Floor Transition

Handstand Push-Up Progression:
1 Minute Each:
Wall Walks
Handstand Hold Practice
Handstand Negatives

2 Minutes:
Kipping HSPU

WOD:
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings @70/53

Time: 20 Minutes
Loading: 2/5
Skill: 5/5
Volume: 3/5

Intermediate: 
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings @53/35

Beginner:
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips 6 Push-ups
8 KB Swings @35/26

Limited Equipment: 
AMRAP 20:
4 DB Hang Power Clean to Push Presses 8 Deficit Push-ups on DBs
8 KB Swings @70/53

Movement scaling options: 
Muscle-ups: 30 Seconds Attempts, 4 Chest-to-Bar Pull-ups + 4 Dips, 6 Muscle-up Floor Transitions
Handstand Push-ups: 30 Seconds Attempts, 2 Negatives, Pike Push-ups
KB Swings: Reduce Range of Motion, Reduce Load

Stretching:
30 Seconds Couch Stretch / Side
30 Seconds Foam Roll Lower Back
30 Seconds Foam Roll Lats / Sidet