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