9 May 2014

Warm Up:
Dynamics
Scorpion
Iron Cross
Inch worms
Supermans

Skill work:  All sets are done for quality

Kipping work:  3 sets of 5 beat swings (hollow body position, lats and core engaged, feet together, move from hollow body to superman position in the swing)

Handstand hold:  wall walk up, 3-5 sets max hold 30 sec, controlled walk back down
Focus on:
Strong shoulder position/plank position to start, maintain hollow body position all the way up.  Legs together, no part of thighs touch the wall at any time, shoulders stay stacked over wrists.  Nose and toes touch, hold position for max 30 secs and control descent.  Rest at least one minute between sets.

L-Sit holds:  from parallettes or between boxes, 3-5 sets max L sit (hold total time of at least 30 secs each rep).  Try to keep the legs long and make sure shoulders stay stacked over wrists.

Headstand PU = negative work
From pike position on boxes or off the wall if you are ok'd by your coach, do 3 sets of 3-5 slow descent negatives, come down off the wall or box and start the next rep fresh from the top.

Pull up or Ring Dips:  Negative work, pick whichever movement is weaker for you
3 sets of 3-5 negatives

WOD:
7 Mins of Burpees
Score is reps.