Dips and some paralette work Sunday March 22

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)