Obstacle Warm up!!
Shoulder Stability and Core Strength development:
- Scap retractions 10 reps x 3 sets
- Establishing the hollow body 3 sets 10 sec holds
- 5 KB windmills on each side x 3 sets
Mobility:
- Shoulders (with pvc), 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. Or on bars banded or not banded
- If we have time we might do a few tuck ups to inverted holds on high rings for fun ;0)
WOD: AMRAP in 10 minutes
- 5 Dips rings/scaled is banded on rings or on Paralettes
- 5 Push up Pass through on Paralettes (Beg.can work just the pass through and back)
- 25 Dbl unders or 50 single under work(beginners)
