Warm Up:
Tabata Row
3 sets:
10 Scapular push ups
10 cobra to downward dog
10 Couch Stretch
10 Calf raises off box
10 Tea cups (each arm, start at 1:15 mark)
Shoulder mobility with bands, hip mobility with bands
Skill/Strength: HANGING
Spend four minutes accumulated time in a hang position, Switch it up every time you drop
Use rings and bars
Switch grips (supinated, pronated, false, mixed)
Use both active and passive hangs
Single arm and dual arm hangs
WOD:
3 Rounds
400 m RUN
5 Ring Push Ups
10 Pistol Squats
Rx2:
Negative Ring Push up or band stabilizer assistance
Any modification of pistol
SILVERS:
Warm Up: JMSU
Skill/strength: SAME AS ABOVE - Hanging
WOD:
4 Rounds
200 m RUN
5 Bar Push Ups
10 Box/Medball Squats to depth
3 Weighted sit ups (use steel plates)
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