Saturday, April 12, 2014

Ring Dips and Handstand Push Ups Skill work

Obsacle Warm Up: 3-5 min


Skill Set warm up movement patterns:
  • 5 - one PVC pipe Strict Press and 1 pass thru
  • 5 Candle stick stand up
  • 5 Indian push ups
  • 10 sec HS hold OR taps in plank

Focus Work: Ring Dips and Handstand Push UPs

Ring Dip Work:
  • Ring holds 10-20 sec establish stability
  • Dips on Paralettes
  • Dips on rings- scaled will be banded

Handstand Push Up work:
  • Floor- L1
  • Box- L2
  • Handstand position- RX
  • Plates/paralettes- Adv
WOD:
5 Rounds for time with STRICT FORM!!
  • Run 200 Meter
  • 5 HSPU scaled as needed
  • 5 Heavy deadlift rx'd 225/155,185/125 scaled
  • 20 Double unders