February 25, 2016

 

a) WARM UP:

  • 10 dowel pull thrus
  • half gasser (jog to end of gym and back)
  • 10 leg swings – front/back
  • 10 leg swings – side to side
  • half gasser (run to end of gym and back)
  • bear crawl to first pole
  • 5 scap pushups
  • inch worm to end of gym
  • sprint back

b) SKILL/STRENGTH:

15 min EMOM (4x:)

  • Min 1 – Baby ring swings
    Progression: (1) 4 sets x 5 (2) 4×10 (3) 4×15.
  • Min 2 – lunge to handstand weight transfer drill
    Progression: (1) 4 sets x 5 (2) 4×10 (3) 4×15.  

This is about control.  Your goal is not to touch the wall.

  • Min 3 – Strict TTB or knees to chest
    Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optimal). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.  
  • Min 4 – Rest 1 min
c) WOD:

EMOM 20 minutes

  • 10/8 AirDyne calorie SPRINT (or Row but Air Dyne is the preferred)

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