Tuesday 16th June 2015 'turn-around' WOD

Warm-up: 2x both:
mob' ankles & wrists > test 1min max unbroken DUs

Tech: Handstands & Holds
Balance:
control throw to wall...1-arm hold...find balance feet off...HS free-hold...HS walking  
Core stability -rings:
straight hold...turned-out hold...X-hold (turned out & 15cm away from body)...tuck-hold...L-sit

WOD: "core Chipper"
this is not a race. Aim: improve ROM, core strength, & CONTROL your body!!

Level 1
complete the following with best movement:
10x10s controlled  lower/raise
2min Hover > 150m Run
10 strict K2C (NO swing) > 150m Run
15mtr Wall-creeper > 150m Run
1min ring-hold: legs semi-ext' > 150m Run
35 AM Sit-ups > 150m Run

Level 2
complete the following with best movement:
10x10s controlled  lower/raise (touch floor)
2min Hover > 150m Run
10 strict TTB (NO swing) > 150m Run
20mtr HS Walk > 150m Run
1min L-sit > 150m Run
35 GHD Sit-ups > 150m Run