Saturday, August 9, 2014

Pull ups and rope climbs

I. Warm up 3 rounds:
  • 100 M run
  • 10 OHS with PVC
  • 10 Dislocates
  • 3 Bridge ups
II. Kipping Positioning
  • 20 Sec Hold x 3 sets
  • Superman Holds with PVC
  • 5 Hollow rocks x 3 sets 
  • 5 Superman Rocks x 3 sets

III. Partner Work
  • 10 sec shoulder retractions x3
  • Dead Hang pull up - or attempts
  • 3 of 5 sets of swing stops
  • 3 hand releases
  • Partner spotted kips.
  • For those who are trying to connect I will cover the transition.
IV: Rope Climbs:
  • Hang test
  • Locking your feet
  • Learning the "j" hold
  • Modifications to hollow pulls
WOD: AMRAP in 12 of:
1 rope climb- 15 ft
10 HRPU
run 200 Meters

Scaled
5 Kipping pullups/ strict
10 Push ups or banded push ups
run 200M 


Saturday, August 2, 2014

Handstand Push ups with a side of pistols

Obstacle warm up:

  • Hurdles
  • Crab Walk
  • Soldier walk
  • Inch worm
Skill set Warm Up: 2 Rounds
  • 5 hollow rocks
  • 3 Candlestick stand ups-two or 1 leg
  • 3 PVC pipe dislocates
  • 3 PVC pipe presses
Focus Work: Handstand Push Ups
  • Shoulder taps
  • Side shuffle
  • Frog stands for Hand and head placement
  • Picking a level to do your HSPU
  1. Pike
  2. Box
  3. Ab-Mat/s
  4. Floor
Review Pistols: Shin angle and quad tension
  • To a Box
  • On a box
  • Rx'd
WOD: 10 minutes of
  • 2 HSPU (scaled as needed)
  • 4 pistols each leg
  • 6 Box jumps ( step up L1)
Cash Out: 3 Minutes Max double unders