WOD - 090803

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Complete four rounds:

90 sec HS Wall Runs

10 Korean Dips

20' L-sit Walks

Finish the workout with 2x10 Wrist Pushups

notes:

1) Rest 20 seconds between exercises.

2) You may rest 2-3 minutes between rounds.

3) Touch the shoulder on every step of the HS Wall Runs.

4) Minimal rest is allowed during the L-sit Walks, but only distance that is traveled while in the L-sit counts towards your 20’ of distance; there is no dragging or sliding allowed. Adjust your L-sit position (tuck etc.) as necessary to help you complete the 20’.

90s HS Wall Weight shift - balancing on one hand with other hand support.

10 x Ring Dips to toes - Full ROM till toe touches the floor

10 x 2 steps - L sit walk

2 x 10 Wrist Push up on knees

at lunch

Complete four rounds: did 3 rounds

90 sec HS Wall Runs broken sets but felt good, midway through 3rd set switched to just handstand

10 Korean Dips these were pretty good, also broken sets

20' L-sit Walks could not even start on the first set, just did l sits on paralletes 2 x 30 count

Finish the workout with 2x10 Wrist Pushups on knees

in evening

Floreio Basic Workout - intermidiate

Warm Up - Mobility

A1. 5 min jump rope jump in place

A2. Wrists Routine X 1 set wrist pushups from knees just wrist movement

A3. Ido's Squat Clinic Routine X 1 set

A4. Shoulder ROM and Stabilization routine X 1 set 10 lb plates and small bench

A5. Rotations Into Low Bridge X 10 reps

Singular Movement Polish

B1. QDR Rotational Push Ups X 14 reps / 3 sets / 60 sec rest 2 point

C1. Rotations into High Bridge X 14 reps / 3 sets / 60 sec rest these felt really good after about 5 reps into first set

D1. Au Cortado X 14 reps / 3 sets / 60 sec rest some were much better than others

E1. Role work, right-left-left-right-left, etc.. (In Random) for 2 minutes straight / 3 sets / rest 30 sec (Yes, 30 sec!) Breath, fluid movement! This will become more respiratory than usual after a while, hold on!

not so random due to space, just back and forth for each round. A bit of Achilles pain in left ankle in 3rd round

Extra Mobility Cool Down

F1. Shoulder ROM and Stabilization routine same as above

F2. Ido's Squat Clinic Routine

F3. Scapula Mobilization Routine cannot do, no bands

Repeat F1-F3 X 3 times and rest 60 seconds after F3 only

only did 1 round