Friday, June 29, 2012

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.

Thursday, June 14, 2012

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