Saturday 6/30

We are working skills not having a complete workout especially since Saturday Team WOD will be a good one.

Flexibility 5-7 minutes

For those who do not do the Team wod I will  have a dynamic Warm up on the board

Pistols Progressions:
*Set up
*5 candlestick to two foot stand
*5 candlestick to single leg/or single leg lower to candlestick
 If your legs can handle it we can work a few banded or free standing 3 sets of 5 concentrating on form.

Front and Back Lever work: This will all be done banded this is a complete core workout!

For those of you who have never done these before I will start you with some inversions on the rings and get you used to where you are first.

Skills Work for June 16th

Handstand Push Ups

Warm Up: 3 Rounds of:
5 push ups
10 shoulder pass throughs
10 second hollow body hold
10 M crab walk

 Hamstrings and wrists stretches

Review HSPU body mechanics

Skills Work:
3 sets 5 HS shoulder shrugs against the wall
3 sets 5 HSPU on a Box or Floor
3 sets 5 HSPU- these need to be slow strong sets looking at form breaks in rib cage and elbows

**You are doing a push press of your body weight-but upside down! Good form is essential to success! These can be spotted, banded or done to ab mats.

Advanced people can work their last set on pirolettes or as a free standing HSPU as a challenge.

Cash Out:

3 sets 10 Toes to bar or knees to elbows- Building core strength



http://www.youtube.com/watch?v=OxCwNJOjLbA