Dips!! Sunday June 16th

Obstacle Warm up!!

Shoulder Stability and Core Strength development:

•  Grab a Dynamax Ball- Plank holds 3 sets 20 seconds
• 2 sets of 10 banded sword pulls

Mobility:  

·         Shoulders (on the bar) , wrists and triceps

Paralettes:

•  L-Holds tight core engagement
• Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
• Dips with shoulders back and retracted elbows tracking back and close to the body
• 3 sets of 7-10 reps with 60 sec rest between sets

Rings:

·         ***Goal Keep rings still and eyes looking at the horizon

·                       Dipping with correct shoulder placement

•          2 -15 second ring holds hands at 11 and 1

·         Can you increase the load while holding? 

•         3 -10 second holds with tucked or piked legs

·         Ring dips- Hands turned OUT to 11 and 1 for entire range of motion

•         3 sets of 5 with tempo 2 down, HOLD AT BOTTOM for 2, then straight up, hold at top for 1, rest one min between sets.

·         Scaled is done banded. 

WOD: AMRAP in 10 minutes

• 5 Dips rings/scaled is banded on rings or on Paralettes 
• 5 Push up Pass through on Paralettes
• 25 Dbl unders or 50 single under work(beginners)

Kipping.. Kipping Swing, Kipping pull ups!!

Sunday June 2

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• Hollow Holds
• Hollow rocks 
• Superman

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. WOD

21-15-9

Double Unders/Singles-40-30-20

Kipping pull ups/ring rows(newbies)

Box Jumps