Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:
- 5 shoulder dislocates
- 15 toe raises each leg
- 5 pausing air squats
- 20 Handstand Hold
Mobility:
Pec Minor- smash with lacrosse ball 2:00 min
Foam roll Lats 2-3 min and Thoracic Spine
Shoulder distraction 1:00 each arm
Skill Work:
- Free standing Handstands
- Working on the tripod stand
- ON a box learning the body position of the HSPU
then,
- Establish ability level for the HSPU with Abmats against wall
- Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict
WOD
Today we will be getting a chance to try out all of the skills have worked all year in one nifty workout!
Twelve Days Of gymnastics skills
RX'd Scaled
1.Wall Climb 1. plank hold( 20 sec)
2.Dips 2. Parallette dips
3.Pull ups 3. Ring rows
4.Pistols (2 ea leg) 4. to a box
5.HSPU 5. HSPU on the floor or shoulder taps
6.Wall Balls 6. Wall Balls scaled weight and size
7.Dbl Unders 7. single unders
8.Burpees 8 Burpees
9.Toes 2 Bar 9. Sit ups/ knees to elbows
10.Push Ups 10. Banded push ups
11.Air Squats 11. Air squats
12. BoxJumps 12. Box jumps low height or step ups
It will go just like the song...
1...2-1....3-2-1....4-3-2-1....5-4-3-2-1 until you hit 12!!
******people can scale some, none or all of the skills just have fun!
