Saturday, February 22, 2014

Sunday Feb 23

Warm Up
500 Meter Row/ 400 Meter Run/ 25 Cal Airdyne Athletes Choice
 +

  • 3 rounds of:
  • 5 swings on the rings
  • 3 Inch worm 
  • 5 Shoulder dislocates
  • 5 Air Squats


Skill Work:

A: Kipping Pull ups and Toes 2 Bar

  • The shape
  • The swing

B: Pistols and the progression

  • Shin Alignment
  • Counter balance
C; 5 Rounds of:
10 Pistols(5 ea side)
10 T2B/V snaps/ Pull ups- based on skill level
10 Box Jumps
200 M run

Saturday, February 1, 2014

Handstand Push Ups 2-2-2014

Zone 1 work

  • Bear Crawl
  • Lunge walk
  • Hurdles
  • Inch worm
Mobility: Shoulders and hamstring concentration

Skill review:
  • Frog stand
  • tight core 
  • Falling safely
5 minutes of skill set lead into HSPU
  • Handstand holds (newbies)
  • Handstand Walking practice( Int) 

10 minutes HSPU work as a group

WOD: Concentration is on FORM here!

10-8-6-4-2 of:
  • HSPU- modified to Floor/box or handstand position)
  • Deadlift- 185/155
  • 30 Dbl Unders or 50 singles