Pistols and Ring dips

Warm Up; 3 minutes of
25 single unders
5 Hip openers
5 inchworms ( press ankles down)
5 hollow hold to superman rolls

Flexibility:
30 seconds of each: x 2 sets

• Straddle hold
• Pike hold
• butterfly hold
• R/L calf circles

Skill Strength: 3 sets of:

• 8-10 hollow rocks
• 3 candlestick tuck jump or stand up 1 or two feet
• 10 calf raises on each leg
• 5 PVC dislocates

Focus Work:

• Pistols:
• To a box
• with a band
• On a box
• Full depth
• Dips:
• 15 sec holds at extension x 3 sets
• 3 count lowering with a band hold at bottom drive up (32x1)- use lightest band possible-3 reps
• full ROM- eyes at the horizon tricep horizontal to floor

WOD:

EMOTM for 6 min:

• 3-4 ring dips- modify as needed

then,

3 rounds for practice NOT time

• 5 Pull ups-strict or 10 Ring rows(Lifestyle)
• 10 pistols- 5 ea leg. modify as needed
• 10 "V" snaps
• 25 Double unders/50 singles

Kipping Pull Ups and Toes to Bar

Warm up: 3 sets of:

• 100 M run
• 10 Hollow rock
• 5 shoulder dislocates

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets rest 45 sec
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: 30 sec hanging hold x 3 sets
• A4: 6-8 'V' snaps x 3 sets

Skill Work for Kipping:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weighlessness
• Putting it all together

Adding the Toes to Bar mechanics

• Strict toes to bar or best attempts
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

WOD: OPTIONAL on own time;

 7 Min EMOTM:

• 4-6 Kipping pull ups immediately into 4 Toes 2 Bar

Alternate

 7 minutes EMOTM

• 3-4 strict pull ups ( banded Ok ) with 4-6 knees to elbows