Saturday, June 15, 2013

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)

Saturday, June 1, 2013

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